Your kids are out of school and you need to get some time away from the wife, sooooo why not join us at Thrive for your dose of Happy’s (that’s me) Holiday— P-Angel (Pain-gel) Tree workout!
It is Christmas season but that doesn’t mean I have to be nice with the presents I give out to the PAX.
Bring your Santa hat and your holiday spirit and get there early!
7 strong men showed up to feel the Tuesday morning post-holiday pain. Here is how it went down.
Disclaimer given and recognition given to being on a public road (although not 1 car passed during the workout)
The Thang- (conducted on public streets)
Mosey from the parking lot for an extended HB mile around soccer fields, circle up in the street next to Carolina Courts for warm-up.
SSH x 50
Use light posts as station markers, 4 stations. Run back to first light post at end of round.
Round 1:
Partner Squerkin x5 , Partner Thrown Downs x5 Partner Derkins x 5, Partner Curl Ups x5, running from station to station.
Round 2:
Partner Squerkin x10, Partner Thrown Downs x10, Partner Derkins x 10, Partner Curl Ups x10 running from station to station.
Round 3
Partner Squerkin x15 , Partner Thrown Downs x15, Partner Derkins x 15, Partner Curl Ups x15 (with improvised alternating backwards run/karaoke between stations)
Bonus Round:
Because we all earned it, continue backwards run/karaoke between stations
10 Merkin/10 LS squats, Partner Thrown Downs x10, Merkins x 10, Partner Curl Ups x10 (continue alternating backwards run/karaoke between stations)
Not so slow Indian Run back to lot for Mary
LBCx50
Dollyx30
LBCx50
Rosalita x20? (no hablo espanol)
Good workout this AM and thanks all for showing up to support my (Hoodie) first end to end Q. Strong effort by all men especially Turnpike who was fighting thru some shoulder pain but still kept it going. Glass Joe nice job keeping me honest on last set of Partner Derkins. Was wondering why they seemed a little less awful.
COP with Disclaimer given- AND OFF TO THE RACES!
SSH x 20 — 5 merkins shoulder tap OYO
IW x 20 — 5 merkins shoulder tap OYO
LSS x 20 — 5 merkins shoulder tap OYO
mosey towards the pavilion
Rd 1: 15 decline scorpion merkins/15 Dips/15 donkey kicks
Rd 2: 10 decline wide scorpion merkins/10 Dips/ 10 donkey kicks
Rd 3: 5 decline diamond scorpion merkins/5 Dips/5 donkey kicks
mosey to the gate
Split group in 2 –P1 sprint to end and back while p2 does
bomb jacks x 100
low slow squats x 100
mosey to parking lot
7’s Burpees/LBC ladder (6 burpees–1 LBC)
start at the end of the parking lot, stopping at each street light
6 shuffle burpees- 1 lbc’s run to the tree
5 shuffle burpees=2 lbc’s run to the tree
4-3,3-4,2-5,6-1 and done
Plank for 6’s
Mosey to the side of the pavilion
Peoples chair with each PAX giving a 10 count
Indian Run to steps to parking lot and around the building back to the center
Russian twists with stones x 25
“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
Finish out with some
Dying Cockroaches x 15
Pretzel Crunches x 15
Moleskin:
Not much mumble chatter this morning as the PAX were focused and ready to push the boundaries. Lamont continues to increase the speed and push some of us younger guys! Hoodie thought he was early enough to drop his LIFO tag but no more PAX showed up and alas he keeps the title for another week. Glad to have you there Hoodie.Glass Joe and Counter Top were not liking the Scorpion versions of the merkins but they seemed to deal with it better than the Scorpion Dry docks last week.
We were missing some regulars this week, hope to see you all back next tuesday!
Q: What do Dragons, Cockroaches, Indians, Scorpions and Bobby Hurley have in common?
A: They all were exercises at Overdrive today.
The THANG:
Off to an awkward start and all the diligent planning was going to quickly become a day of audibles!
Disclaimer given—i mean just look at me in the center and you can tell I am not a professional!
Imperial Squat Walker x 30—Scapped and replaced with Imperial Walkers
Mountain Climbers x 30 –each leg
Arm circles x 50 (civilian count)
Mosey to hill for instructions
AYG to buses for Cheese Weave
Karaoke left, right, sprint
Bobby Hurley- Shuffle left, right, sprint
Plank for 6’s—
scrapped due to buses departing quickly (did not want PAX to become UCPS speedbumps)
2 line Indian Run to Shiloh SunValley elementary parking lot
(1 fast line and 1 not as fast line)
Fast guys added a full lap around the parking lot
Partner up –GRAB A LINE –Plank walk 3 lines
5 wide hand clap merkins, 10 LBC then walk
5 diamond hand clap merkins, 10 LBC then walk
5 wide hand clap merkins, 10 LBC then recover
2 line Indian Run to SVMS parking lot pass the buses
(1 fast line with restrictor plates) not enough rock piles nearby
Peoples Chair
Pass the rock w/overhead presess to the left and back to the right
1x, 2x, 4x, 6x—done!
4 Stations
BTTW walk down the wall- to the 2nd window if you can
Overhead Kettle Bell Presses x25
Jump rope x 50
Dragon Walk / Lunge Walk through blocks
Rinse and repeat x2
Scorpion Dry Docks x 15 x 25 Mosey to the front parking lot
8’s on the corners became 8 signs of Suicide
(7 alt shoulder touch merkins–1 LBC)-(1 merkin-7LBC)
suicide run to each of the 8 parking signs as markers
Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Moleskin:
Some where along the way we grew from 8 PAX to 9 with the addition of Spielberg who decided to show up in time to watch the credits roll! To his defense, we shortened the COP and sprinted off into the darkness to race the departure of the buses and not a shoe print or a stinky sweat trail to follow thanks to the bus fumes!
Great work by everyone today! Lamont showing some speed with the fast Indian run and the Suicides. Hairband pushing the knee each week and getting stronger everyday. Not a lot of mumblechatter today, maybe the PAX were trying to catch their breath or just quietly questioning my directions while I was trying to catch my breath and call a few audibles!
Announcements:
Thanksgiving Turkey Bowl, 7 on 7 flag football- sorry I can’t find the details!
Joe Davis Memorial Resolution Run: 01/09/2016. This race is a memorial run for Joe Davis, brother of Rock Thrill, who died of an accidental overdose. Proceeds benefit Keystone Substance Abuse Services in Rock Hill, SC. Information and registration http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
Area 51 Christmas party 12/12/2015 at Sardis Swim and Raquet Club. Geraldo is Q. More information to follow. Please note we will again collect donations of non-perishables for the Calvary Church Food Pantry at the party. Specific needs will be communicated the week before the party. Put it on your calendars now men. http://f3nation.com/2015/11/11/4th-annual-area-51-christmas-party/
Thanks to Glass Joe for taking us out in prayer today!
11PAX with some Happy FEET on the move
Disclaimer given
SSH 30
Hillbillies 30
Burpees 15
Arm circles 50
Mosey to hill for7’s on the hill
(6 merkins 1 low slow squat)
From the top of the hill start a 1/2 mile run around to the gate
behind the schools…Dark and scary..better move fast!
fast guys return for the 6’s middle guys plank for 6’s
Short sprints—P1 more SSH until P2 returns – 2x
2nd revolution is merkins until P2 returns—2x
QIC was odd man out….
Mosey to parking lot for plank walk with partner
Plank walk 3 lines with throwdowns at each line the swap places
and return back 3 lines.
1/2 mile AYG run back to 1st bus plank for 6’s –faster than your 1st half.
Too many buses buzzing around so we sprinted to the front lot after
we threw in some lunches for about 100 feet and back to COT
Random MOM to finish time out.
Q called out Glass Joe to choose a minute with Mary and
I am pretty sure as I type this he is still counting, somewhere around 10,000 by now, Hey Glass Joe…it was minute of Mary not a month of Mary!
All PAX were a bit winded but the heart rate was up and blood pumping to get you started for the the weekend!
Announcements:
Good luck to all those participating in the MUD RUN
Union County F3 shirts are going to be available again as soon as a few more PAX step up and add their name to the list at http://f3.mudgear.com/products/f3-union-county-pre-order click on the GREEN tab on the left. We need 12 to open back up the orders.
A big THANKS to Drop Thrill for taking us out in prayer.. It is great to have brothers in Christ to share the morning with!
What: “Thrive” bootcamp
When: Tuesday 10/20/15
Where: Chestnut Square Park
320 Chestnut Pkwy
Indian Trail, NC 28079
https://goo.gl/maps/TQQFP1FGosq
6 beasts pushed their way through my festival of pain in this sports themed workout!
COP disclaimer given
SSH x 20
Mt Climbers x 20
Hillbillies x 20
Mekin suicide reverse ladder
20 @ 1st tree
15 @ 2nd tree
10 @ 3rd tree
5 @ 4th tree
………Mosey to center of the sports complex
Station #1 Bleacher Brigade
Dips x 25
Derkins x 25 on the basketballs or handles
Low squats x 25
CDD x 25
Station #2 Basketball Burpees with Tennis Ball touches
Burpees with a basketball x 10
Tennis Ball touches x 40 (20 each hand)
Station #3 Balls of your feet!
Jump rope x 100
Over Head kettle bell press x 25
Station #4 Step up or Chin up
Step ups x 20 each leg or 10 chin ups
Station #5 Bowling Ball Bear Crawl
P1 vs P2 —Bear Crawl up and back pushing the bowling ball
Station #6 You bought the Cheap seats!
P1 vs P2— Climb/jump to your seat in the nose bleed section X 30 step ups x 3 rounds
Station #7 Quick-Sand- trap
P1 vs P2—Grab 1 golf ball out of the bucket and run to the next sand volleyball court
and drop it on the ground or in the bucket if it started on the ground x 10
Plank around the Roses– clockwise and repeat counter clockwise
Hands of Time 10X each of 3 rounds—remaining time
——COT and Name-o-rama
I had the pleasure of taking us out in prayer!