Aye, 14 hearty souls jumped into the gloom at Stonehenge to get the long weekend started off right. YHC enjoyed being on Q here for the first time in a while and was duly impressed by the solid effort from the pax.
The Thang
Burpees x 10 on your own
Little baby jog to Stonehenge corner for COP
COP
– SSH x 35
– LBC x 30
– Squats x 25
– Imperial Walker x 25
Half mile jog towards Premier deck
– 10 burpees on your own along the way
Lunge walk to regather the pax and arrive at Premier Deck
People’s Chair x 2:00 with overhead press x 20
Merkins x 10
People’s Chair x 1:30 with Frankenstein hold
Merkins x 10
People’s Chair x 1:30 with parallel arm raise
Merkins x 10
Indian Run for half mile
– Had to start over since pax were running to front before previous runner was done
Pause in Dana Rader parking lot
– 10 burpess on your own
– LBC x 25
– Dolly x 20, hold ’em 10 seconds
– Dolly x 10
– 10 burpees on your own
Split in to two groups of 7
Indian Run with Burpees for half mile
– 5 Burpees and then sprint to front, rinse and repeat
Arrive at Field of Bulls
Relay Races to Bulls (@ 30 yards), same teams of 7
– Round 1: Bear crawl down and back
– Round 2: Rolling Merkins one way only
– Round 3 – Low crawl one way only
– Round 4 – Squat walk down and back
Various exercises LBCs, plank, merkins, Dolly, Rosalita while waiting to go
Little baby job back to launch point with all you got 100 yard dash along the way.
COT
Moleskin
– Great work by all the pax this AM. Tried to mix things up a bit and no one missed a beat.
– Shoulder Talker – security drove by during our People’s Chair in the Premier Deck. Kept right on rolling and was obvioulsy intimated by 14 sweaty pax clad in all back. Our perhaps the growl from TR.
– Beware of The Maul – Overheard one of the pax mention rolling merkins would be a good addition to The Maul. #youvebeenwarned
– First time I have Q’d here in over a month and it has been great to see guys step up to lead workouts. That’s the point anyway. Anyone can lead #Stonehenge whenever they want, just let me know. #starfish
– Multiple double downers this week with folks double positing at #Ascent, #Day Zero and #The Rock.
Announcements:
– New 3rd F workout starting at Panera in Carmel Commons. If you are not going to a Thurd F workout, ask yourself why not. Let’s not lose sight of the third F!
– Blue Ridge Relay this coming weekend. Team from Charlotte South and a total of 15 F3 teams. Watch twitter for updates.
– Lastly, check in with guys you haven’t seen at a workout in a while. make sure our brothers are okay.
Aye, 9 strong pax came out to #Stonehenge to get their weekend started right with a downPAINment. Our hearty crew included FNG Cornell (aka K-9) and all the pax showed a great effort today.
The Thang
Little baby jog to adjacent parking lot for COP
COP
– Squat x 20
– SSH x 25
– Imperial Walker x 20
– Burpees x 10
Jog to next parking lot
Count off to form two groups (1 and 2)
Parking Lot Suicides
Round 1:
G1 – Suicides back and forth to 1st, 2nd, 3rd and 1st lines
G2 – Merkins nonstop
10 count rest
Flapjack
10 count rest
Round 2:
G1 – Suicides back and forth to 1st, 2nd, 3rd and 1st lines
G2 – LBCs nonstop
Flapjack
Round 3:
G1 – Suicides back and forth to 1st, 2nd and 1st lines
G2 – LBCs nonstop
Flapjack
Mosey to speed bump
Sprint (all you got) to next speed bump
Lunge walk to first tree
Slow and low hold lunge walk to next tree (by request)
Mosey to loading dock
People’s Chair x 60 seconds
– recite Greek alphabet
Diamond merkins x 10
People’s Chair x 120 seconds
– name characters from The Andy Griffith Show
Diamond merkins x 10
People’s Chair x 60 seconds
Diamond merkins x 10
Jog to parking lot across street
Relay Race (same groups from Suicides)
– Sprint to second “island” and back
– teammates do nonstop merkins and LBCs
Rotate between as relay runner changes
Jog to Hill by the Lake
Stay in same groups
G1 – Jacob’s Ladder up to 5 burpees
G2 – Lap around lake with 10 merkins in each corner
Flapjack
Jog to Bull Field for Mary with a Bonus
Mary with a Bonus
– LBC x 25
– Burpees x 5
– Back scratcher x 15
– Burpees x 4
– Dolly x 20′ hold ’em 10 seconds
– Burpees x 3
– Rosalita x 20, hold ’em 10 seconds
– Burpees x 2
– LBC x 20
– Burpees x 10
– Jack Webbs x 10 (in cadence) w/40 presses
Jog to Ledge Lake
– Incline Merkins x 20
– Dips x 20
– Step up x 20
Plankorama (led by Fireman Ed)
Jog back to launch point
COT
Moleskin:
– Welcome to FNG Cornell (aka K-9). Very impressive effort at first F3 post. This was a tough workout and he id great. T-claps to The Drill for the EH.
– Great work by all the pax today. Lack of #mumblechatter told YHC that the workout was a good one for all the pax. Hope so.
– Burpees interspersed within Mary was a big #crowdpleaser this morning and definitely helped bring the PAIN to the pax.
Announcements:
– F3 South Charlotte Pig Pickin’ next Saturday (7/13). See weekly email for details.
– F3 Camp in August at Camp Thunderbird. This is a F3 Dads event and all 2.0s (boys and girls) are welcome. Check website for details.
– Summer Fuel Challenge starts Monday, July 8. See details on website.
8 brave pax came out to the muggy gloom for a downPAINment at Stonehenge. While our group was smaller than normal, the intensity and effort of this group was as strong as ever.
The Thang
Little baby jog to Marriott parking lot
COP
– Imperial Walker x 35
– Squats x 21
– 10 burpees on your own
Jog to Ledge Lake
Ledge Lake Sequence
– Step ups x 10 (each leg)
– Derkins x 10
– Dips x 10, plank when done
1/3 mile run around lake
Coin flip for next exercise
Heads = 10 burpees, Tails = 10 Jack Webbs
Heads wins
– Burpees x 10, plank when done
Rinse and Repeat with x 20 reps
Run lap around lake
Coin Flip – Heads again
Burpees x 20, plank when done
Rinse and Repeat with x 30 reps
Run lap around lake
Coin flip – Tails
Group run towards Field of Bulls
– Jack Webbs up to 30 cumulative on the way
Lunge walk 50 yards, Squat walk 50 yards, little baby jog to Field of Bulls
6MOM
– LBC x 40, hold ’em x 15 seconds
– Rosalita x 20, hold ’em x 15 seconds
– Dolly x 25, hold ’em x 15 seconds
– Attenmpted “Dolphin exercise” similar to Michael Phelps #fail
– Dollylita x 25 (legs at 45 degrees)
Little baby jog 1/2 mile to parking lot for Elevens
Set of Elevens
Dive Bomb Merkins, 25 yard sprint, Jump Squats, 25 yard sprint back
– Sequential 1 DBM/10JS…..10 DBM/1JS
Rinse and Repeat but only up to 4 reps
Plank when complete
3/4 mile jog back to Ledge Lake
Coin Flip – Heads=done, Tails=1 more round
Tails wins
– Step ups x 5 (each leg)
– Derkins x 5
– Dips x 5
Coin Flip – Heads=10 burpees, Tails=0 burpees
Heads wins
– 10 burpees on your own
Little Baby Jog back to launch point
COT
Moleskin:
– Great work by all the pax. It was a fun workout that had a fairly steady dose of pain. Lack of #mumblechatter a certain pax referring to his age as “89” rather than 49 in COT.
– Incorporating “randomness” of coin flip was a nice twist on the workout. Will continue to incorporate in future Stonehenge posts.
– Fun to have Haggis there, felt like old times. Also, felt good to Q again and I had a great time with it. Was definitely smoked myself and certainly pushed to limits of “if you can’t Q it, don’t do it”…
Announcements:
– SCLT pig pickin’ on July 13th. Evite sent around again so be sure to sign up so we can get a final count.
– Check weekly email and website for new workouts in area and try to get out to a new one. #leavesafetyblanket
– Reach out to pax who haven’t posted in a while. Invite them out to reinvigorate them.
Aye!
Posted on behalf of Lex Luthor…
————————————————————
Aye! The bell tolled and 15 (no wait) 16 strong pax posted for a Lex Luthor-inspired krypotonite workout (not quite as good as the original “dynamite” from Rerun of What’s Happening but a close second if I may say so myself).
The Thang
Partner up and grab a ~30lb bag of sand which is to be shared during the workout. Exact weight was anywhere from around 25 to 35 lbs for each bag.
Little Baby Jog to pond.
COP
– SSH x 20
– Imperial Walker x 20
– Merkins x 20
Station 1
P1 does 5 hills w/sandbag while P2 does Merkins
Flapjack
P1 does 3 hills w/sandbag while P2 does Lunges
Flapjack
20 Dips
Mosey to Station 2
P1 does 3 hills while P2 does Bent over Rows w/sandbag
Flapjack
P1 does 3 hills while P2 does Squats w/sandbag
Flapjack
P1 does 3 hills w/ sandbag while P2 does LBCs
Flapjack
Extra Credit – Bear crawl down hill to pond and back
#crowdpleaser
Mosey to Station 3 (no sandbags needed)
– Dips x 20
– Step Ups x 20
– Decline Merkins x 20
Mosey to field – Partner Up
Partner Carry
Wheel barrel
Karaoke
Duck Walk / Jog Backwards
Mosey to Parking Lot
Hmmm… looks like someone left Olympic weights in the bushes
#convenient
Hairburners 2x – partner does merkins/LBCs
Inchworm 1x – partner does lunges/mtn climbers
Mosey back to lake
Indian Run around lake (1 lap) with front man carrying a sandbag – kept us all honest when we were in front
Partner Run (rotae sandbag btwn partners) with multiple direction changes and partner changes
6MOM – Mary finally arrived just in time for YHC
100 total reps
LBC x 25
Heels to Heaven x 15
Mason Twists x 30
Bicycle x 30
Extra Credit – Burpees x 20
COT
Moleskin:
– The pax obviously don’t watch or read the Superman series as Lex Luthor’s “kryptonite” was unable to stop the heroes of #Stonehenge. Great work by all the pax – never saw anyone break stride.
– Tclaps to Fireman Ed for helping scout the workout last week and for all you who loved the sandbags – that was his suggestion (yikes).
– Welcome to FNG Brady (Gumbo), he was a trooper out there today. As a native Cajun he showed the boys some true grit out there and we eagerly await his next post.
– Hops (oops I mean Hollywood) was quite the comedian out there today, there was some interestingly timed jokes during Mary which will be retold at HDHH.
– Frehley’s Comet posted to the workout from out of nowhere. Conveniently showed up right after the 20 burpees (hmmm, a little suspect) and the next moment he was doing hairburners like a champ. T-claps.
– It was great to see Haggis back at Stonehenge bringing it as always.
Again great work by all, we missed Dolphin out there today and look forward to his wicked workouts in the near future.
Posted on behalf of Fireman Ed
14 pax leapt into the gloom on Saturday for a downPAINment at Stonehenge. Great effort by all the pax.
The Thang
Little baby jog to corner of B’tyne Commons/Johnston for COP
Interupted by “special” warm-up by Dolphin
– 15 burpees with 5 merkins at the bottom
Mosey across Johnston for real COP
COP
– Squats x 15
– Imperial Walker x 15
– Mountain Climbers x 15
Little baby jog to Premier deck (@ 1/2 mile)
– Merkins x 10 at half way point
Plankorama at Premier Deck to gather all pax
Tower of Merkins
– Level 1 – Hindu merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 2 – Wide Grip Merkins x 10
Sprint to opp side; People’s Chair, Military air presses x 20
– Level 3 – Diamond Merkins x 10
Sprint to opp side; People’s Chair, Military air press x 30
Level 4 – Merkins x 10, LBC x 10
Rinse and repeat all the way back down to Level 1
Suicide Merkins on ground floor
– sprint 15 yards, merkins x 10, then back
– sprint 25 yards, merkins x 20, then back
Rinse and repeat
Mosey to soccer field
Side shuffle around perimeter, Burpees x 4 each corner
Continue AMRAP for 7 mins (until Joker stopped lapping the pax)
Mosey to Hill
Jacobs Ladder to 5 with squats at top, lunges at bottom
Mary on the Run – Run back to start
Stop 1 – Fklutter x 5
Stop 2 – Rosalita x 20
Stop 3 – LBC x 20
Stop 4 – Heels to Heaven x 20
Sprint back to lot
Merkins until you can’t
COT
Moleskin:
– Welcome to FNG Housekeeping (Anand), hope to see you again
– Very solid first Q by Fireman Ed and great work by all the pax
– Joker was very strong and led the way on just about everything
Announcements:
– F3/Dads every Saturday in June 0900 at Beatty Park
– More workouts coming on in CLT South; check weekly email or details
– Contact Dolphin if interested in Qing Stonehenge.
Aye! The bell tolled and 12 pax left the fartsack and headed into the gloom at Stonehenge this balmy morning. Honey Bee was on for his first co-Q opportunity and did a great job, as did all the pax out in Yankeetyne this morning. And so the story goes…
The Thang
Honey Bee led portion
COP
– SSH x 15
– Standing Lunges x 10
– Imperial Walker x 10
– Mountain Climber x 12
Little baby jog to adjacent parking lot
Bucket Brigade
– pax line up and pass a cinder block down the line
– nonstop merkins when not passing the cinderblock
Rinse and Repeat x 3
Mosey to Honey Bee’s truck and pick a “little friend” (rock)
Your little friend will be with you for the remainder of the workout
50 yard lunge walk with little friend overhead
Standing Arm Curls x 15
Little baby jog to Field of Bulls
Circle up
Rock-O-Rama – series of Honey Bee led exercises with the little friends
All in cadence count
– Big circles x 10
– Wood splitter x 10
– Squat with Overhead Press x 10
– Standing Mason Twist x 10
– Dying Cockroaches x 10
– Seated Mason Twist x 15
– Partner style sit-ups x 15 (exchange rock with partner every other “up”)
Switch to Dolphin on Q
Split in to two teams
Bear Crawl Relay – pushing rocks down 20 yards and back
Various exercises while waiting (crunches, merkins, squats, etc.)
All exercises with rocks
Repeato with lunge walk down and backward lunge walk back
Same deal with exercises while you wait
Little baby jog to Lake Hill
Reacquaint with partner from sit-ups
Jacob’s Ladder – Partner Style
P1: Holds both rocks in sumo squat position
P2: Jacob’s Ladder with 1, 2 and 3 burpees
Flapjack
Plank while all pax complete
Bearkin Crawl (bear crawl with merkin every three steps) up hill
Jog back down
Bearkin Crawl while pushing rock to base of hill and back
Plank until all pax complete
Lap around lake
Hand Q back to Honey Bee
Parking Row Suicides
Sprint (without rock) to adjacent parking row (@ 20 yards) and back
Sprint (with rock) to adjacent parking row and back
Repeato x 3
Little baby jog half mile back to Honey Bee’s truck and deposit rocks
Little baby jog back to launch point
COT
Naked Moleskin:
– Great job today by Honey Bee in his first Q and all the pax did a fantastic job on a warm (finally) morning.
– The “little friends” were a great addition to the workout. All the pax loved carrying an extra 15 to 20 pounds around during the workout.
– Honey Bee’s Rock-O-Rama was a big #crowdpleaser as not a lot of chatter amongst the pax.
– Pax were also very quiet during the Jacob’s Ladder and Bearkin crawls. Silent Pax = Hardworking Pax. Great job guys.
– T-claps to Rickshaw who was near the front on all the running and really did a great job throughout the workout. It’s great to see the next generation of F3 at these workouts.
Announcements:
– Lots of new Charlotte South workouts – Bagpipe, Hydra, Strip Maul. Check weekly email for more details.
– Rookie Day May 20 at Base Camp so headlock any guys that are new to working out or just bootcamp style workouts. #F3growing
– Summer GORUCK on August 2. This will be a custom F3 event and will be a most definite #crowdpleaser. Imagine Jack Webb in a bikini this summer? #Scary
– Check out website for details on Memorial Day Convergence at The Patriot Charities event. Lets get a strong F3 showing there.
– Continue to pray for Matlock’s daughter who is having a very difficult time. Be in prayer for the entire family during this difficult time.
All I got brothers. Aye!
Aye! On Saturday morning, 28 men leapt into the gloom to start their day with a downPAINment at Stonehenge. Among our group were several “doubledowners who headed over to The Rock for the second half of that workout after completing Stonehenge.. Strong work brothers! YHC had a #doubledown of sorts by completing the first half of Stonehenge and then running in the Charlotte Racefest half marathon. Header took the reigns at 0630 to make this possible. Spring must be here as the level of #CSAUP amongst the pax appears to be growing, Perhaps a reaction to pollen?
The Thang
COP
– SSH x 30
– Squats x 25
– LBC x 25
– LBC x 10
Half mile run to Premier Deck – stop inside lower level
– 10 Burpees on your own along the way
People’s Chair x 1:30
– Frankenstein arms, arms over head
Circle up for Pushorama (return to circle for each merkin variation)
– Merkins x 10
Run up to level 2 and back down
– Diamond Merkins x 10
– Merkins x 5
Run lap around lower level
People’s Chair x 2:00
– Left leg up x 30, right leg up x 30
Run up to level 2 and back down
– Jack Webb Ladder 1 merkin/4 overhead presses
Ladder up to 5/20, back down to 1/4, then 5/20 a final time
People’s Chair x 1:00
– Overhead arms x 30
Run up to level 2 and back down
Back in Circle
– Heels to Heaven/LBC Ladder 1HTH/4LBC…5/20…down to 3/12
Time cut short – time for Dolphin to hand reigns to Header
Half mile+ run down B’tyne Commons Road with 2 pain station stops
– Merkins x 25
– Burpees x 10
Hill Repeatorama
Round 1 – Sprint up and back down, Decline LBC x 25
Round 2 – Bear crawl up and run down, Derkins x 25
Round 3 – Partner up, wheel barrel up, run down
P1: Planks, P2: Decline Merkins x 25 (feet on P1 shoulders)
Flapjack
Round 4: Hop up hill, run down,Decline Mason Twists x 25
Round 5: Sprint up hill, run down, Burpees x 10
~Mile run back to launch point
COT
Moleskin
– Big welcome to FNGs Mike Raedy (Irish Cream) and Mike Prewitt (Chicken Wings). Hiope you guys enoyed your post and will be back for more.
– Very solid work by all of the pax. #Doubledowners is a new trend that hopefully will stay. #bestshapeofyourlife
– Tclaps to Header for stepping up the pain with his second half beatdown. Numerous reports of “fuzzy math” on his distance calculations.
– YHC tried to really bring it with the Jack Webbs and intended a solid 10/40 at the very end but alas was too worked to do it. “If you can’t do it, don’t Q it”. #smokedshulders
Announcements
– F3Nation 3.0 is live now. Tclaps to AP for all the work in getting this together.
– April 27, convergence at The Rock as many pax will be at the MudRun. Runstopper and Strange Brew are sure to put a beatdown together fo those not running to enjoy.
– F3Dads in Charlotte South. Stay tuned for details but an event is being planned for dads and 2.0s (boys and girls) to get together for some physical activity and fellowship. Details forthcoming. #qualitytime
– Remember to keep lifting each other up. If you haven’t seen a guy at a workout recently, check in and mke sure he is okay.
Aye! 17 pax jumped into the gloom on Saturday to enjoy Stonehenge. Our group included one FNG and several pax decided to grab the second half of The Rock afterwards. Very strong work by the pax and solid lead by Haggis.
The Thang
COP
– SSH x 25
– Imperial Walker x 25
– Mountain Climber x 25
– Merkins x 25
Little baby half mile jog to fountain wall
– Derkins x 10
– Slow Dips x 10
– Jump ups x 10
Run to the wall
– People’s Chair
– Balls to Wall with 10 skull crusher merkins
– People’s Chair
Run half mile to lake hill
Partner up
P1: Run lap around lake then LBCs while waiting for P2
P2: Hill repeats with 5/4/3/2/1 burpees at top
Flapjack
Repeato
Little baby jog to Bulls for Mary
6MOM
– Flutter x 25
– Dolly x 25
– Bicycle x 25
– Heels to Heaven x 25
– Protractor x 1 minute
Run back to lake for Relay Race
2 Teams
– 300M run around lake (1 from each team in opposite directions)
– 5 burpees, 10 merkins, 15 squats per lap by rest of team while waiting
Run to Parking Lot
Sprints up the hill
– 75% effort first rep, jog back down
– 75% effort backwards, job back down
– Karaoke up, reverse Karaoke down
– 100% effort sprint up, 50% effort back down
– 5 merkins, 100% sprint up, 50% back down
– 5 burpees, 100% sprint up, 50% back down
Jog back to starting area
Plankorama
5 slow merkins
10 count Plank
COT
Moleskin
– Strong work by all the pax particularly double downers who posted at the second half of The Rock after Stonehenge. Runstopper even Q’d the second half of The Rock. #strong
– Focus on Form – let’s do our best to keep feet up as long as possbile during Mary. Mary is an understanding lady but don’t test her!
– Dolphin sighting? – Dolphin is a no show at his own workout! Despite text message in AM just before launch that he was not feeling well…still he HC’d the day before.
Announcements
– With spring break behind we are back to regular routines this week.
– Looks like winter could finally be over so no excuses to any “fair weather pax” for not posting.
Aye! The bell tolled and 32 strong men leapt from their fartsacks and scrambled into the chilly gloom for a down PAINment at Death Valley this morning. Header and YHC decided to make this a workout featuring our former collegiate sports – Header would run a soccer themed workout and YHC a baseball themed one. Very solid work this morning by all the pax.
The Thang
COP
– Squats x 25
– SSH x 50
– LBC x 15
– Dolly x 15, hold ’em
– Flutter x 15, hold ’em (two 10 counts)
Count of into two groups, Group 1 goes with Header and Group 2 goes with Dolphin
Header-led Exercises
Little baby jog to track around football field
Run lap with pain stations around track
– 1st corner – Burpees x 5
– 2nd corner – Jump Squats x 5
– 3rd corner – Lunges x 5
– 4th corner – Merkins x 5
Rinse and repeat
Plankorama until all pax complete
LBC x 25
Louganis x 25
Mason Twist x 25
Bicycles x 25
All on your own count
10 Cone Slalom Course
Round 1: Side shuffles in between cones, 10 yard sprint back to start
Round 2: One foot hop over each cone, 10 yard sprint back to start
Round 3: Other foot hop over each cone, 10 yard sprint back to start
Pax do non stop LBCs while waiting (and after completing) each round
Mosey to bathroom building for People’s Chair before switching with Dolphin
Dolphin-led Exercises
Ugly Bases – Partner up, size does not matter
Partner 1
– Bear crawl to 1B, SSH x 10
– Side shuffle to 2B, Merkins x 10
– Side shuffle to 3B, Mountain Climbers x 10
– Bearkin Crawl* to Home, Squats x 10
*Bearkin crawl is bear crawl with a merkin every third step
Partner 2 does Jack Webbs (1 merkin with 4 air presses) while waiting for P1 to finish
Flapjack
Repeato with x 20 of same exercises at each base
Flapjack
Repeato with x 30 of same exercises at each base
Flapjack
Little baby jog back to parking lot
COT
Moleskin
– Welcome to FNG Marcus Castro (F3 Fidel). Really, no doubt on what his nickname would be. Welcome to F3 and we hope you’ll be back many more times.
– Definitely a lot of variety in the workout today with YHC and Header working totally different muscle groups (with no pre planning on this either).
– Alligator Arms? Bulldog has perhaps the fastest count YHC has ever heard during the air presses for Jack Webbs. Just sayin’…
-Don’t Mess with Psycho T – was bringing some serious heat during Ugly Bases. Thought I saw a laugh/smirk. You’d think the guy was a professional athlete or something… Seriously, Psycho T led a very strong and inspirational closing prayer in COT reminding us all to turn to Christ for our strength. Amen to that brother! #3rdF #strong
– Seemed like all the pax enjoyed the workouts. YHC can’t speak for Header but “Ugly Bases” will definitely be back since it was so enjoyed by all the pax. #crowdpleaser
Announcements
– Devil’s Turn tomorrow AM at McAlpine Greenway off of Sardis Road. 5:15 for 6 miles and 5:30 for 4 miles.
– Billingsville tutoring continuing again tonight and every Wednesday. Great way to impact a young person and refresh yourself with 3rd grade math.
– Remember to make it a point to lift each other up and check on folks that you know or believe may be struggling. Let’s all turn attention to each other so that F3 is not just a workout group. #notcrossfit
This week we celebrate Easter and we should all be mindful of Christ’s sacrifice and that by following Him we get something we do not deserve – eternal life. #grace Pews will likely be full at church Sunday. Use this time as an opportunity to minister to and encourage folks who do not attend church regularly. #Hisexample
All I got brothers.
Aye!
Posted on behalf of Haggis
14 Pax braved the new start time of 0600 for their daily downPAINment to start the weekend. We wanted to go heavy, but we had no weights available. We each were able to find 160 – 200lbs of extra resistance for some of the exercises….
The Thang:;
Jog to first parking lot
COP
– SSH x 25
– Imperial Walker x 25
– Merkin x 30
Jog to Lake Ledge
– 12 decline merkins – slow with max form
– 12 dips with one raised leg – slow with max form
– Jog one lap around lake.
Rinse and repeat
Jog to pull up station. Partner up.
– 10 squats with partner on back
– 10 merkins with partner legs on back
– 10 pull ups with partner assist as necessary – ALL the way down, ALL the the way up!
Rinse and repeat.
Jog to road.
Indian run 1/3 mile over bridge to Mary’s favorite parking lot.
6MOM
– Flutter x 25
– Dolly x 25
– Heels to Heaven x 25
– Flutter x 25
– 1 minute ab stretch on elbows and toes
Jog back to another parking lot
– 20 merkins, 50 yard sprint, 20 merkins, 50 yard sprint
– 20 squats, 50 yard sprint, 20 squats, 50 yard sprint
– 20 mountain climber, 50 yard sprint, 20 mountain climber, 50 yard sprint
Relay race. Two teams, 35 yard sprint and return for each man.
– Winning team 5 burpees, losing team 8 burpees
Jog to lake.
– Sprint race around lake for some, recovery time for others. Approx 1/3 mile.
Jog back to start point.
3 minutes left…
3MOM
Knee Ups x 2525 i
Merkin/Burpee Lader up to 6
Moleskin:
– Toughest exercise was probably the merkins with extra wieght of partners feet on your back.
– Mary was in a bad mood this morning and decided to punish us by not allowing any breaks through the whole session.
– Frehley’s Comet brought along a suitor for his daughter who now goes by the name of “Dirty Jersey”.
– Dolphin was missed by all… but nobody missed the uphill bearcrawl/merkin combo that he came up with last week
Announcements
– Remember Stonehenge is taking a field trip to The Rock next week. Workout starts at 0700 at Calvary Church.