Unhinged – how my body felt on the way home this AM. Aye! 17 pax came into the gloom for Stonehenge. Our hearty crew included 3 2.0s and another FNG. Welcome folks and hope everyone enjoyed today’s downPAINment. Very solid work by all the pax today.
The Thang
COP
– SSH x 25
– Prisoner Squat x 20
– Imperial Walker x 20
Run to Ledge Lake for a pain station inspired by “Rented Mule” at WIB.
Pax partner up
P1: 20 dips, 20 merkins, 20 LBC
P2: 500M lap around lake with 10 burpees at halfway point
P1 or P2 does squats while other finishes.
Flapjack
Repeato
This round add 20 squats to P1, P2 same as before
Flapjack
#crowdpleaser
Team run to Field of Bulls
“Matlock” makes an appearance (code for 10 burpees)
– YHC still needs to hear the full story behind Matlock = 10 burpees
Finish run to Bulls and circle up for Mary
3MOM
– LBC x 25
– Low Flutter x 20, hold ’em
– Dolly x 10, hold ’em
– Dolly x 10, hold ’em
Plank and Roll
Grab partner from Ledge Lake
P1: Plank position
P2: Crawls under P1 and then jumps over x 10
Flapjack
Jack Webb 4 count (e.g., Tiger Press)
1 merkin followed by 4 military presses, ladder up to 5/20…back down to 1/4
#crowdpleaser
Run to base of hill by second lake
Jacob’s Ladder (Partner Style)
P1: Run up hill 1 burpee, down 2, up 3, down 4, up 5
P2: 20 LBCs, sprint 300M lap around lake, LBCs until P1 done
Flapjack
Squats when both partners complete until all teams done
Bearkin Crawl (open to other name suggestions)
All pax bear crawl up hill and back down
Every three “steps” complete 1 merkin
#crowdpleaser
Bunny hop up steps to parking lot and back down
Run to Medical Loading Dock with lunge walk added in to gather up stragglers.
People’s Chair Sequence
People’s Chair x 90 seconds
– military presses last 30 seconds
10 merkins
People’s Chair x 120 seconds
– arms outstretched first 60 seconds, military press in cadence last 60 seconds
10 merkins with feet on wall
Parking lot sprints, speed bump to speed bump
Repeato x 2 on the way back to launch
COT
Moleskin
– Welcome to FNGs Trent Jones (F3 Wingman), Tucker Johnson (also 2.0, F3 X-Game) and Ryan Wille (also 2.0, F3 Infield). Wingman comes to us courtesy of Market Timer and the latter two FNGs were brought out by Real Deal’s 2.0 (F3 Manners). #F3Growing
– T-claps to Tiger Rag for being only person to fully complete the “Bearkin Crawl” and for being at or near the front on all the runs. Also, thanks for wisdom – Bearkin Crawl originally had 3 merkins.
– Today’s workout was designed to work everything and maximize O2 deprivation. Multiple #crowdpleasers and little #mumblechatter tell me that we were successful.
– Good to see Haggis out there after battling bronchitis. Way to represent brother.
– Bulldog was also very strong especially on final sprint and led us out with a solid prayer in COT. Way to close it up right!
Announcements
– Spartan Race, if interested get registered soon. Details at f3nation.com
– Stonehenge will be moving to 0600 beginning next week. Many pax prefer an earlier start plus it allows pax to catch the tail end of other CLT South workouts. Look for details in weekly emails.
– On March 16 (two weeks from today), Stonehenge is taking a field trip to The Rock workout. Note, The Rock starts at 0700. Haggis and I will be out with many other CLT South Q’s that day so this is much easier for everyone. The Rock Q’s will treat you right, no worries.
Aye! The bell tolled and & 7 pax slithered into the wet, soggy gloom to partake in Stonehenge. The goal was to give a “taste” of last weekend’s GORUCK Challenge. Unfortunately, Jack Webb showed up to assist in that effort. Great work by all the pax this morning. It’s unanimous, ALL THE PAX NOW HATE JACK WEBB!
The Thang
Run to “Stonehenge” statues
COP
Imperial Walker x 35
Squats x 40
SSH x 25
Run half mile toward parking deck
10 merkins on the way
Run over to soccer field
Rolling merkins half way
Backward lunge walk to goal line
Jack Webb Ladder up to 5 and back down to 1
– 1 merkin followed by 1 military press, 2/2…5/5…down to 1/1
Run to parking deck
Group run up deck with pain stations on each level (Pax choose exercises)
Level 2 – Harley chooses Louganis x 10
Level 3 – Market Timer chooses Russian Twist x 15
Level 4 – Puppy Love chooses LBC x 15; Frehley’s Comet – Burpees w/increasing merkins
Level 5 – Honey Bee chooses derkins x 10; Jamboree chooses squats x 20
Split into two groups
Group 1 – Run 3 laps around top of parking deck
Group 2 – Non stop burpees
Flapjack
Run down parking deck – Q chooses all exercises on the way down
Level 5 – Jack Webb up to 7
Level 4 – Jack Webb x 8, 9 and 10
Level 3 – People’s Chair x 1:30; Jack Webb up to 5
Level 2 – Jack Webb up to 7
Run half mile back toward launch place
Head to adjacent parking lot; pax split up on light pole concrete bases
– Dips x 20
– Curly Washburn x 10 on each arm
Gather on far end of parking lot
– Jack Webb up to 10
COT
Moleskin
– Great work by all the pax today in terrible weather conditions. This was a tough workout, at least for YHC! Fair amount of moans especially when JW showed up.
– Taste of GORUCK Challenge: Wanted to give folks a small sampling of last weekend’s Challenge. Introduced Jack Webb and let pax “pick their pain” in the parking garage.
– Speaking of Jack Webb, by my count the pax completed 178 reps of that sucker – that’s 178 merkins AND 178 military presses. Now that is an introduction brothers!
– Rolling merkins were very tough in the inch deep muddy field, at least for YHC.
– YHC was his usual chatterbox with lots of discussing about how “fun” the GORUCK Challenge was. Don’t think I sold many pax though.
– Keep Haggis and Bulldog in your prayers. Haggis is sick and Bulldog hard committed but didn’t show. Kidnapped by a Fartsack?
Announcements
– All South Charlotte workouts are on normal schedule now.
– New workout Mondays at South Charlotte Middle School (site of Death Valley). “Base Camp” will launch on 2/25 and will be led by Strange Brew. Plan is to be a more gentle workout with less reps to give folks a lower impact option during the week. Let’s all make sure to get there some to support this. Great spot for FNGs to try out F3.
On this snow/rain filled soggy morning, 12 brave pax gave the Heisman to the fartsack and headed into the gloom at Stonehenge. For Haggis and I, this would serve as our GORUCK taper since we neglected to secure substitute Q’s for today ahead of the Challenge tonight. Despite our mental lapse, the pax all worked hard and got a great start to their day.
The Thang
Haggis on Q
COP
– SSH X 20
– IW x 20
– Mountain Climber x 20
– Merkin x 15
Run to first lake
Partner up
Partner 1 runs a lap around the lake
Partner 2 does 5 burps, 5 merkins and 5 squats – repeat until lap complete
Flapjack
Mosey to metal tables – groups of 4 on each table
– Dips x 20
– Derkins x 15
Lap around the lake
To adjacent field for Mary
– Knee ups x 20
– Bicycle x 20
– Reverse Bicycle x 20
– Sideways ab crunch x 10 each side
– Laydown crossovers x 10 each side
Run to fitness trail for pullorama
Three stations – Supine, super supine, hanging pull up (x10 each)
Run to Bull Field
Dolphin on Q
Partner up for abbreviated Granny
AMRAP sit-ups x 30 seconds
Ab protractor x 30 seconds
Flapjack
Mosey to end of grassy field, split into two 6 man relay teams
Sprint @ 50 yards to big tree, 15 squats, sprint back
Rest of team does nonstop LBCs until they are on deck to run
Sprinter commences LBCs immediately upon return
Awards: winning team 5 burpees, losing team 10 burpees
Run to second lake
Jacobs Ladder with a twist – partner up
P1: run up hill, 1 burpee, down 2 burpee, up 3, down 4, up 5, down switch
P2: LBCs nonstop until switch
Flapjack
Run to stairs – bunny hop up to parking lot
Run to loading dock
People’s Chair x 2:30
Run back to launch with 1 30 yard sprint on the way
COT
Moleskin
– Welcome to FNG Shannon Schauber (F3 Cobbler). All the pax did a great job today and were fairly quiet.
– YHC admittedly tailored his portion of the workout to avoid merkins, etc. ahead of tonight’s activities. #notwimpybutsmart
– Bratwurst once again showed his speed even though he wasn’t running very fast in his eyes. Strong work brother!
Announcements
– If doing mud run, pay the transportation money. Check website for details.
– Today is last day to order 2013 F3 race jersey for delivery before Spartan race. Go to website and place your order.
– Think of F3 Nation pax doing the GORUCK Challenge tonight. Iron will definitely sharpen iron and I can already hear thundering footsteps.
Have a great day,
Prophetic question that was asked by FNG Joe Whalen at this mornings downPAINment known as Stonehenge. We had 11 pax come out to get their Saturday started off right. In the preblast the pax were warned to leave their rucks at home and that this workout would likely “leave a mark”. All warnings were heeded and while I can’t speak for everyone, YHC certainly has multiple “marks”. Here’s how it went down.
The Thang
Little baby jog to Stonehenge intersection crossing Johnston Road.
COP
SSH x 50
Merkin x 20
Moderate jog toward parking deck.
5 burpees at first intersection
Lunge walk at second intersection, backward lunge walk at half way mark
Partner up at front of parking deck
Burpee Sprints
P1: Sprint to stop sign round corner and back (@150 yards)
P2: Burpees while you wait
Flapjack
Repeato
Plankorama
Run to soccer field
Set of Sevens + bonus
1 merkin. Run to other goal, 6 jump squats
Continue 2/5, 3/4, 4/3, 5/2, 6/1
Bonus: 7 mountain climbers halfway through run
– coming and going – total of 84 mountain climbers
Plankorama
Full Deck Workout
Return to previous partner from Burpee Sprint
Run to top of parking deck – 5 levels
At each level, partners alternate 5 burpees, 10 LBC
People’s Chair x 30 sec
Quick 10 count to recover
What goes up…must come down
Run back down deck – 5 levels
Each level partners alternate 5 inverted mountain climber, 10 SSH
Plankorama
Run with pain back towards launch spot
Stop at every other tree. 10 merkins, then 15, 20, 25, 30
Cross Johnston and run to adjacent lot
All out sprint down and back – about 500 yards total
Back to launch lot
10 burpees
Rinse and Repeat
COT
Moleskin
– Welcome to FNG Joe Whalen (F3 name Jennings) who came out this week. Nice EH by Puppy Love who was an FNG himself last week. Jennings is 53 years young and really brought today. As did all the pax. Solid work brothers.
– This was a tough workout and we never stopped or even so much as moseyed. Good thing Mary slept in this AM – we didn’t have time for her anyway.
– At our first Burpee stop, Jennings asked “What’s a Burpee?”…suffice it to say he got his answer.
– Angry Dolphin? – being awakened by the police beating on your door at 1 AM for a call where they had the wrong house does wonders for my attitude. So yes, I had some frustrations to take out. Good thing the pax were there for the receiving end.
– Wanted to incorporate some sprints and bonus burps at the end to make sure all the pax (especially Bratwurst) got their fill. Hope everyone got what they came for…and more.
– Bratwurst and Header are faaaaast! Both led on most of the sprints and runs even at the end when everyone was smoked. Solid work brothers and way to set an aggressive pace for all of us to wish we could follow.
– Harley was his usual quiet warrior self, staying at the front without even a grimace throughout the workout. May need to test for PEDs…..
Announcements
– Lots of hard commit deadlines approaching. Check website for Mud Run transportation payment, BRR committal and to order the 2013 F3 racing jersey
– Continue to lift up Short Sale with his broken wrist. No F3 for him and he must be going crazy. Heal fast brother!
– Pray for a SCLT pax who lost his mother. Private dude so no names but still pray for him. Also, O’Tannebaum’s mom broke her hip. Lift ’em up.
That’s it. Aye!
Aye! 3 brave men left the warm confines of the fartsack and headed into the icy gloom to Stonehenge for their daily downPAINment. Kotters to Frehley’s Comet for coming back after missing last week for some reason that I can’t remember.
The Thang
COP
We broke COP up into 4 stations – 1 at each Stonehenge “marker” at corner of B’tyne Commons and Johnston Road/521.
1st Marker – SSH x 50; Frankenstein Squats x 25
Jog south across B’tyne Commons
2nd Marker – Imperial Walker x 25; Lunges x 25
Jog east across Johnston Road/521
3rd Marker – Merkins x 20; Sore Shoulders x 10 front and back
Jog north across B’tyne Commons
4th Marker – Mountain Climber x 20; Prisoner Squat x 20
Half mile jog east down B’tyne Commons to parking deck
Three Amigos Relay
Pax 1: People’s Chair
Pax 2: ~400M sprint around lower level of garage
Pax 3: Run up two levels, 5 merkins, back down
Flapjack until all three pax complete each exercise
Set of Elevens
1 Merkin, sprint 30 yards, 10 Jump Squats, sprint 30 yards back
Continue to 10 Merkins/1 Jump Squat
Plankorama
Run to soccer field for Mary
6MOM
– LBC x 25
– Dolly x 15, hold ’em 20 seconds
– Dolly x 10, hold ’em 20 seconds
– Dolly x 5
– CCV x 10 left and right arm
– Ab Ladder 1HTH/2LBC…4HTH/8LBC…1HTH/2LBC
Run back to parking garage
Lunge walk up stairs to fifth level
Downhill Jog of Pain (each pax chooses one station)
Down to level 4 – Dolphin – Inverted Mountain Climber x 10
Down to level 3 – Frehley’s Comet – 5 Burpees and 10 Merkins
Down to level 2 – Honey Bear – Lunge walk 25 yards
Half mile run back to launch point
COT
Moleskin
– Very solid effort by the pax today. Small numbers absolutely did not mean small effort.
– Tclaps to Frehley’s Comet for the double down pain station. Like the way you think brother.
– Honey Bee has some wheels. Guy can definitely run fast. No wonder his marathon debut last weekend was a 3:30! Solid work brother.
Announcements
– Please pray for Short Sale (Jim Fagan) who broke his wrist at the USNWC Convergence today. Heal fast brother.
– Lots of GORUCK Challenge training opportunities for pax taking part next month. Even those not participating can get a new form of downPAINment at these workouts. Something extra special planned for Stonehenge next week. Stay tuned.
– Continue to pray for The Shore and his family with his fathers cancer and for Byron and his family for the recent loss of his Dad.
Great quote was shared with me this week: “Comparison is the thief of joy.” Very simple and true. Think about it.
Dolphin
Today 20 brave pax came out to get their daily downPAINment in the frigid temps. We had 4 FNGs including one 2.0. Strong group of pax.
The Thang
Dolphin at the Helm
Run to parking lot for COP
– Seal Jacks x 20
– Imperial Walker x 20
– Sore Shoulders x 10 forward and backward
– Frankenstein Squats x 20 (arms straight out)
Run to speedbump
– 50 yard all out sprint to next speed bump
Run across road
– 50 yard all out spring to first light
Run to parking lot, each pax grab a parking space
Set of Elevens
– Burpees and Squat Jumps – 1 burpee/10 squat jumps…10 burpees/1 squat jump
Run to loading dock behind medical office building, grab some wall
People’s Chair x 60 seconds
5 merkins
People’s Chair x 90 seconds
5 merkins
Count off 1 and 2 to form two teams for later
Run across road to another parking lot
– Stop for SSH x 25 on the way (gotta have SSH in an F3 workout)
Team Relay Races with Pain Station
– 30 yard sprint to light – 5 merkins – sprint back
Continue relay until all pax complete
Merkins while you wait to run and after you run
– Rinse and repeat 30 yard sprint to light – 5 knee jumps – sprint back
Continue relay until all pax complete
Merkins while you wait to run and after you run
Run to Bulls for Mary
6 Minutes of Mary
– LBC x 20
– Dolly x 20
– Bicycle x 15
– Michael Phelps x 15
Haggis at the Helm
Pushorama – improve your max merkins number from last week by 2
Run to big hill adjacent to pond number 2 on the nature trail
Partner up
Jacob’s Ladder (Partner Style)
Merkins for everyone x 10
– P1 – 3 x hill repeats with 1, 3 and 5 burpees at top
– P2 – runs a lap around the pond
Flapjack
Plank until all pax complete
Rinse and Repeat
Diamond merkins for everyone x 5
– P1 and P2 same as round 1
Flapjack
Plank until all pax complete
Run back toward launch point
– Bunny hop up steps to upper parking lot (40 steps)
– Stop at fountain for Dips x 20 (10 with one leg raised)
COT
Moleskin
– Welcome to FNGs Jared James, Rich Riehl, Ryan Riehl (2.0) and Peter Arnold. Also to those pax posting at Stonehenge for the first time. Hope everyone enjoyed it. Very strong work by the pax today. YHC was smoked at the end.
– Pax were fairly quiet with virtually no mumble chatter, particularly during the Elevens and Jacob’s Ladder. #toofocusedtotalk
– Brrrr! Defintely a chill in the air today and most of the pax had abundant frost on their feet. Hence the Backblast name.
– Lots of questions from the newer pax about additional F3 workouts in CLT South and throughout the city. Great to hear and folks should check out as many different workouts as possible. Go to “Find A Workout” on the site for a complete list. #varietymakesyoustronger
Announcements
– USNWC takeover next Saturday. With more than 250 folks signed up for Mud Run training, pax are needed to help with logistics. Volunteer to help through comments on the site.
– Countertop Qing the clown cars for carpooling next Saturday. Carpooling is critical so meet at Calvary Church (site of The Rock workout) at 0600.
– More details to come in the Sunday CLTSouth email
– Continue to pray for The Shore and his father battles a yet to be determined form of cancer.
All I got brothers. Have a good weekend. Aye!
Dolphin
ABSolute DownPAINment…well at least for YHC. 33 pax jumped out of the fartsack and into the gloom at Death Valley and got right to work.
The Thang
Little baby jog to baseball field for COP
– Peter Parker x 12 hold ’em
– Parker Peter x 12 hold ’em
– Merkins x 15
– Imperial Walker x 15
Trail run (1/2 mile) through the woods to Davies Park ending at base of grassy hill – Partner up
Little Baby Jacob’s Ladder (Partner Style)
– Round 1: Pax run hill repeats x 7, partner does merkins, flapjack
– Round 2: Pax run hill repeats x 7, partner does squats. flapjack
Mosey to grassy field for Mary
10MOM – Didn’t track time but it felt like 10 minutes
– Ab Pyramid (ala Skunk Works) – 1 Heel to Heaven (HTH), 5 LBC; 2HTH, 10LBC; 3HTH, 15LBC; ladder back down to 1/5
– Dolly x 12 hold ’em
– Flutter x 12 hold ’em
– Superman 20 seconds – TClaps to Hops for leading us in “Believe It or Not”
– Ab Pyramid – repeat above
Trail run (1/2 mile) back through woods to base of hill at SCMS
Jacob’s Ladder
Split into groups 1 and 2
– G1: Jacob’s Ladder with increasing merkins up to 7
– G2: LBC until G1 finishes, flapjack
Mosey to 3B foul line on baseball field
Set of Elevens
– Tiger Press (TP) – merkins with 2 overhead arm presses for each merkin
– Run across outfield until even with 2B
– Jump squats (JS)
Start with 1 TP (2 presses) and 10 JS, continue until 10 TP (20 presses) and 1 JS
LBC until all pax are finished
COT
Moleskin
Pax may have noticed we did a fair amount of ABS work today…apparently I haven’t done enough of that in the past. Hope everyone got what they were looking for. Seriously, strong effort by the pax today. We never really stopped moving. #F3Strong #DolphinSmoked
Welcome to Death Valley FNGs Craps and Double D’s. Hope you enjoyed your post and will come back again soon.
Usain Bolt on Hiatus – No wide open sprint to start things off as YHC just didn’t have the legs for it after Tiger Rags CORE-bine yesterday. Couldn’t have kept up with Joker any way.
A Ruckin’ We Will Go – several pax posted with rucks on, GORUCK Challenge training is in full effect.
Clipboard totin’ Ms in the House – well at least on an adjacent soccer field. Only interaction was
“Who is that?” from the Queen Clipboard when one of the pax yelled out “Good Morning Charlotte”. Not sure if she got her answer.
Announcements
– Inaugural SCLT HDHH is tonight at New South restaurant in the Arboretum at 1800 (6pm). For those in the F3 Fuel Challenge, rest assured they have water and carrot sticks on the menu so plenty for the pax to enjoy. May be a good time to use that cheat card. Seriously, hope folks will come on out and enjoy some 2nd F.
– Stonehenge – new SCLT Saturday workout in Ballantyne. Great response at the launch last week. Starts at 0630 in the parking lot of The Vines Restaurant. Co-site Qs Haggis and Dolphin will begin leading the pax this week. Be sure to EH guys you know that live in the area.
– F3 GORUCK Gear Night at Great Outdoor Provision Company off Park Road on 1/16/2013 at 1800. Great opportunity to ask gquestions of GOPC staff on clothing, gear, etc. whether for GORUCK Challenge or not. HDHH to follow.
Have a great day brothers. Aye!
Aye, the bell tolled and 9 pax flexed their tough muscle to leave the fartsack and head into the rainy gloom for Death Valley.
The Thang
Jog to football field for COP
– SSH x 26
– Imperial Walker x 26
– Squat x 26
Jog to track starting line
Tiger 400s
– 400M run with Tiger Press x 4 in each turn (4 merkins, 8 presses)
– Rinse and repeat
Jog to base of hill
Jacobs Ladder
– Hill repeat with increasing merkins at top (up to 5)
– Plank until all pax finish
Half mile trail run through woods to Davies Park
– Partner up
Partner Relays
One person runs length of soccer field and back, other does exercise
– Round 1-Merkins, flapjack
Plank until all pax finish
– Round 2-LBC, flapjack
Plank until all pax finish
Half mile trail run through woods back to base of hill
Jacobs Ladder
– Up – Growing Burpees up to 3(increasing merkins in each set of burpees)
Example: round three has three burpees with three merkins in each burpee
– Down – Tiger Press x 2 up to 6 merkins and 12 presses
Plank until all pax finish
Lunge walk to bleachers
Dips x 25
Jog to parking lot
Set of 5s
– Merkins and burpees
Mosey to bathroom wall
People’s Chair – 90 seconds
10 merkins
People’s Chair – 60 seconds
10 merkins
COT
Moleskin
– Very impressive effort by all the pax this morning. We kept moving the entire 45 minutes for the most part. Never stopped raining and it was as if the raindrops fueled this hearty crew. Several pax were donning rucks.
– Comic Relief – Donkey Kong pointing out a “drier” spot on the football field for COP. One thing was for sure, the pax were never dry upon launching at 0530.
– No Mary this AM as she slept in.
– Teamwork Counts – tried to incorporate elements of teamwork today, running in formation, pairing up on headlamps, running pace, etc. Hats of to all the pax for making this work.
– Back to regular workout schedule this week. Many SCLT pax planning to converge at Combine at Latta on Friday – Tiger Rag is guest Q. He certainly will have something special planned for the pax. New Years Day convergence at Freedom.
As the holiday season comes to a close, all of us need to remain mindful of all our blessings. Not the least of which is F3Nation and the opportunities we have to demonstrate His love to others. Let us all be mindful of the discipleship opportunities that come our way everyday.
That’s it brothers. Aye!
Aye! 38 Pax posted for Death Valley this AM. The April-esque weather was great to play in.
The Thang
Sprint to football field
COP
Merkins x 10
Merkins x 10 (QIC counting snafu caused redo)
SSH x 25
LBC x 15
– Jog to track
Progressive 400s
4 x 400 with each lap faster than previous
Plank until everyone finished
– Jog to end zone
Redzone Suicide
Split into two groups
Group 1 does suicides
– End zone to 5 yard and back
– End zone to 10 yard and back
– End zone to 20 yard and back
Group 2 does the following until Group 1 finishes suicides
– Cycle 1 – mountain climbers
– Cycle 2 – dive bomb merkins
– Cycle 3 – spartan burpees
Each group switches after each cycle
– Jog to baseball field
Suicide Squeeze
Stay in two groups from Redzone
Group 1 first, Group 2 follows when G1 leaves 1B
Sprint Home to 1B – squats x 10
Side shuffle to 2B – merkins x 10
Side shuffle to 3B – SSH x 10
Jog to Home – burpees x 5
Home to foul pole suicide
Rinse and Repeat
– Jog to CF
3 MOM
Dolly x 15 with 5 slow count
LBC x 20
Dolly x 5 very slow count
Bicycle x 15
– Jog to base of hill
Jacob’s(?) Ladder
QIC uncertain of true definition of Jacobs Ladder hence the ?
Stay with groups from before
G1 runs hill repeats with increasing merkins at top
– resulting in 5 repeats and 15 merkins
G2 does LBCs until G1 finishes
COT
Moleskin
– Great effort by the pax this AM. As a first time Q, I wanted to keep everyone moving and I think mission was accomplished. Tclaps to Tiger Rag for all his help
– Welcome to FNG Virgo, a headlock by Worldwide Leader. Hope you enjoyed it Virgo and will be back again.
– Please keep Callaway(Alex Browning) and family in your prayers on the loss of his mother. Details below:
Visitation
Wednesday Dec 5 from 6-8PM
Hankins and Whittington Funeral Service
1111 East Blvd
Charlotte 28203
Memorial Service
Thursday Dec 6 at 2PM
Church at Charlotte
2500 Carmel Road
Charlotte 28226
– Several pax were donning rucks in preparation for GORUCK.
– 49er looked strong on the 1 mile run with his ruck. Tiger Rag noted that he might be a few bricks shy of a full load. Just sayin’….
– Thin Crust apparently didn’t get enough running during the workout as he was observed hitting the track for a bonus mile post workout. Nice work brother.