25 men gathered in the refreshingly cool gloom to relax with a nice cold Rolling Rock. When in doubt, the answer is always 33.
The Thang:
Mosey to back parking lot for COP:
Side-Straddle Hops x 33
Imperial Walkers x 33
Merkins x 33 (11 each regular, stagger-arm right, and stagger-arm left)
The Rolling Rock: 3 stations – 3 exercises at each – 33 repetitions of each
Station 1 – The Track:
Gorilla Walks x 33
Flutter Kicks x 33
Burpees x 33
Station 2 – The Playground:
Pull-Ups x 33
LBC’s x 33
Burpees x 33
Station 3 – The Concession Stand:
Jump-Ups x 33
Mountain Climbers x 33
Burpees x 33
Mosey to Field
Plank O Rama
Jack Webbs (1 Merkin x 4 Arm-Raises) up to 5 Merkins x 20 Arm Raises
Rosilita x 33
The Dolly x 33
LBC’s x 33
Jack Webbs (5 Merkin x 20 Arm-Raises) down to 1 Merkin x 4 Arm-Raises
Announcements:
Compass on Friday @ The Arboretum Chick-fil-A @ 6:30 AM
F3 Pig Pickin’, @ Old Providence Elementary, July 13 from 5-9 PM
F3 Dads on Saturday 6/22, Beatty Park, Time?
32 men gathered in the damp, thick gloom this morning to once again push mind and muscle to the limit. Hard work was done. Pain was delivered. Moisture was rapidly expelled from every pore. Oxygen was stolen from the surrounding air in rapid, gasping moments of desperation.
The Thang-
Bugeater Lead:
Mosey to track
Run 1 lap / 25 Merkins x 2
Mosey to back of school and circle up for COP:
SSH x 25
IW x 20
CDD x 15
Wide-Arm Merkins x 20
Stone Hoppers x 15
Diamond Merkins x 10
LBC x 20
Mason Twists x 20
Partner-up for Prairie Fire Mary:
30 Leg Throws – 10 Left, 10 Center, 10 Right (Flapjack)
2-Column Indian Run around school
Partner up:
Decline Merkins x 25 (Flapjack)
Old school sit-ups w/ partner planking off feet x 20 (Flapjack)
Pull-ups x 10 (Flapjack)
Donkey Kong Lead –
3 Pain Station Rotation – On Your Own:
Station 1 – Track
Bear Crawl around track x 1 lap
Burpees x 33
Run to next Station
Station 2 – Playground
Pull-Ups x 15
Burpees x 33
Run to next Station
Station 3 – Concession Stand
Jump-Ups x 33
Decline Merkins x 33
Run back to Playground
Plank until group finishes stations
Flutter Kicks x 30
Mosey to Parking Lot for COT
Moleskin:
Strong work by all, the humidity is really out in full force and adding a lovely new element of discomfort to the morning workout. It was hard to take notice of anything humorous or noteworthy during the workout due to the stinging sensation of sweat pouring down my face and into my eyes. If you have anything to add to the moleskin, post it in the comments below.
Announcements:
1. South charlotte Area 51 t-shirts: Order by June 22 on the F3 website.
2. Need 1-2 Q’s for the Saturday Rock workout the weekend before 4th of July. Contact Mallcop, Hops, or Runstopper.
3. 2nd F event – Save the date on 7/13/13 from 5-9 PM. Location: Olde Providence Elementary fields. Kickball, Corn Hole, etc. More details to come, stay tuned.
– Donkey Kong
13 hearty souls stepped forth on a moist Thursday morning to get after some pain and discomfort. None left disappointed.
The Thang:
Donkey Kong Lead –
Run to rear parking lot for warm-up and COP:
Side Straddle Hops x 30
Imperial Walkers x 30
Little Baby Crunches x 30
Mountain Climbers x 30
Slow Flutters x 30 w/ 20 second hold
Merkins x 10? (The Q got a little fuzzy here)
Run to rear pavilion area
10 Decline Merkins, 10 Dips, and 10 Burpees x 3 sets
Run around to front of school (watch out for the water hazards)
Bicycle x 30
Jack Webbs (1 Merkin + 4 Arm Raises) ladder up to 7 Merkins / 28 Arm Raises and back down
Bugeater Lead –
Partner wheel barrows x 60 yards – Flapjack halfway
Single Count Merkins x 10
Bear Crawl x 30 yards
Crab Walk x 30 yards
Drops x 10 (In-place foot shuffle with random call-outs to hit the deck for a Merkin)
High Knees x 30 yards
Lunge Walk x 30 yards
Jake Webb Legs: (1 Spartan burpees / 4 Air Squats) up to 5
Partner Sets x 2:
1. Old fashioned sit-ups x 25 (Crowd Pleaser)
2. Pull-ups x 10
Mosey back to field
Lunge Walk x 30 yards
Sprint x 30 yards
High Knees x 30 yards
Sprint x 30 yards
COT
Moleskin:
Several pax took on the additional challenge of biking, walking, or running to the workout this morning. Bugeater rode his bike over, Donkey Kong ran 2 miles each way from the Arboreatum, and Runstopper and one other (Sorry, I was loopy and O2 deprived by this point, no disrespect intended) ran in 1+ miles from the Food Lion. Anybody else? Sound off in the comments below and be recognized.
Announcements:
3rd F – Chic-Fil-A @ the Arboretum, Friday @ 6:30
New Saturday workout – 7 am @ Mcalpine Elementary. If you’ve bee going to The Rock on Saturdays, why not try a change of location, as we are rapidly growing.
Friday – Kevlar, Bulldog on Q
Friday – Centurion, mystery Q, TBD
June 8, 6-9pm: Candlewyck pool party – bring you family, bring a dish, BYOB (cans only). Good times will be had by all. Burpees + Beer = What could be better?
-DK