13 men drove in and one man pushed himself a little harder with a vigorous run in. Well done Haze. Thorough disclaimer given to the group that included encouragement to push hard for 45 minutes, AKA, 4% of your day.
Tags not working well this AM
Real PAX list: Snuka, Bout Time, Man Tooth, HIPAA, Brilleaux, Way, Spackles, Clover, Marge, Puddin Pop, Champagne, Purple Haze, Lorax, Mermaid
Thang
Mosey out Entrance 3 and cross Rae to South County Library. Circle up
COP: IW x 15/Squat x 15/MC x 15/Peter Parker x 15/Merkin x 10/Flutter x 20
T-claps to Champagne for counting. Pretty sure he was the only one. Spackler and Puddin were talking away, intermittently paying attention to the workout and the QIC.
Line up for Repeats. 3 Speed Bumps and one Tree at the end of the loop around the parking lot. Stop at each of these 4 for 15 reps: Merkin/Heels to Heaven/AYG with no exercises/Squats. Plank-o-rama between each repeat.
Mosey up Entrance 3. Quick trip down and back up North Face. Marge is site FNG and needed a thorough tour. Continue mosey through campus to Entrance 2 Rock Pile. Lifting Rock.
Curl x 10/Press x 10/Tri Ext x 10. Repeat. One lap around turnaround. Bear Crawl between One Way signs.
Repeat Rock Set x 3. One lap around turnaround with rock over head. Drop rocks.
Indian Run back to launch.
Mary/Plank combo to 0615.
COT
Moleskin
Spackler is responsible for the title. This was his response to Haze running in this morning.
Kotters to Champagne after 3 weeks away from F3. Glad to have him back.
Kotters to HIPAA. The man came down from the mountains.
Welcome to Marge, site FNG. Glad to have Bout Time join us, he might have been site FNG as well.
Spackler was crushing the repeats. Until he wasn’t. After the AYG he told the crew he was needing to get out some mumblechatter and would join the back of the group. When asked by the Q if he was getting tired, he responded, “I just crushed you on that AYG. Was waiting for you to catch up.”
Haze left the Q alone this week. He was relentless on Lorax last week. Probably because it involved counting and both are CPA’s.
The group mostly stayed together and appeared to work hard today. Way demonstrated solid form all morning. Clover and Brilleaux as well. Snuka cannot fully extend his legs for flutter kicks. Haze did not leave that one alone. At least we know why now. Puddin Pop may or may not have blown ass. Someone did during the Mary/Plank at the end. Silent but deadly.
T-claps to Brilleaux for the takeout prayer. Sign up to Q a workout at Anvil. See below for the SUG. Keep EH’ing men around you.
Hops and Margo were there when I arrived, as was Messi, Margo 2.0 (13). Hops had HC’d yesterday. Shovel flag was flying, thanks to Margo. Scabby and Bout Time ran in. Disclaimer given to the 13 men present and off we go.
Thang
Mosey up the ramps of Tartarus, through the stank in the air. It got worse the higher we got. Up to level 4
COP
IW/Squat/MC/Merkin/Peter Parker all x10 IC.
Flutter x 60 IC
Mosey down Stairwell 1 to ground level.
AYG up to level 4. 5 Burpees/10 Donkey Kicks. Descend. 20 Merkin/20 Heels to Heaven. Plank-o-rama.
Repeat at Stairwell 2 and Stairwell 3.
Mosey up through campus and over to the rock pile on McMahon. Grab lifting rock.
Rock Set. All to 10 in civilian cadence. Do not drop rock.
Curl/Press/Tri-extension/Thruster/Curl/Press/Tri-Ext/Thruster/Curl/Press/Tri-extension. Drop rock.
Mosey back over to campus. Stairwell 1. Partner up.
Partner Stacks.
Partner 1 to level 4 and back down. 10 CDD’s at level 4 after round 1.
200 Squats/100 Merkins
Mosey to launch lot. Finish up with Mary.
COT
Moleskin
Been 2 weeks since my last post. Knew this one was gonna hurt, no matter what we did. Lots of stairs. Feeling it. Glad to get back out. Now off to the beach for a week. Should do wonders for my fitness.
Chelms left early a few times. Messi, at 13, wanted to run faster than the Q. Sorry buddy, didn’t have much more speed this morning. Solid work out there. Nice to have Bout Time join us. Good to meet Maurice and learn that he and Haze went to the same high school and graduated around the same time.
Guys all worked hard. It was a sweaty one. Was slightly concerned about spilling merlot until I got used to the smell. Pretty bad this morning.
Written by Mermaid on behalf of Lorax
Smaller crew of 7 at the ready in the lot when a super-sized Chevy Tahoe rolls in. Clown car? Nope. One man. Crotch Rocket. Lorax disclaimed the group and we circled up where we stood.
Thang
COP
IW x 10 IC
Merkin x 15 IC
MC x 15 IC
QIC gave command for the Centurion mile (modified). Rather than end at the top of Tartarus, go around football field and back to where we stood.
2 minutes push-ups (42 is minimum passing)
2 minutes WWII sit-ups (53 is minimum)
Centurion Mile. OG route up short ramps to end at top of Tartarus.
People’s Chair. 50 Air Press. Descend stairwell 1 to ground. Mosey over to the benches in the middle of campus.
Dora 1-2-3
Partner up. Partner 1 goes up ramp and mosey back while Partner 2 does called exercise. Swap it out until the target number is hit.
Ascension to top of ramp rotated through: Bear Crawl/Lunge Walk/Crab Walk/Burpee Broad Jump
Mosey back to launch. Flutter x 30. Done
COP
Moleskin
Nice to have a smaller group. I know a few regulars are vacationing. Safe travels to them. Enjoy the time with family.
Really nice to have Crotch Rocket roll in at 0529. He was planning on another workout, but found his way to Centurion via wrong turn. Glad he joined us. He is the man behind F3 Expansion efforts. When you go to another city and join a workout, he had a big hand in that effort. 7 years of service in that role. T-claps, brother.
The Ranger PFT workout was a great idea from our Q, Lorax. Ranger is a 21 year old young man who started posting in the Spring to get ready for his own PT test. Last Friday was his last F3 workout for a while. Best wishes to him.
Solid work today men. Great way to start the day. Thanks to CR for the takeout prayer.
Tags not working right. 16 pax
PAX: Bucky, Chipotle, Big Tuna, Swine Flu, Loogie, Boitano, War Eagle, Patent Pending, Escobar, Teleporter, Boss Hog, Olaf, Teddy, Ranger, Billy Goat, Mermaid
War Eagle for a pre-run. Had some reflective gear on, always good to see. Rest of us slackers showed up close to game time. Disclaimer given and off we go.
Thang
Mosey past the theatre and into the adjacent lot. Circle Up.
COT
IW x 15 IC
SSH x 15 IC
MC x 15 IC
Merkin x 10 IC
Alt Shoulder Tap x 10 IC
Alt Hip Slap x 10 IC
Low Slow Squat x 15 IC
5 Hand-Release Burpees OYO
Mosey up to Elm and take a right. Left onto Murderhorn. Mosey down the hill to the pool area. Stop at the rock pile. Grab a lifting rock to be proud of.
Rock Set
15 Curl/10 Thruster/5 Rockees/Hold rock overhead and walk up gravel path 75 feet and back down.
AYG up the hill to the 1st light. 10 Merkin. 10 Jump Squat. Down hill to rocks.
Repeat x 3
Mary/Plank-o-rama
Rapid Fire Rock Set
All exercises to 10 civilian cadence. Rock does not touch ground.
Tri Ext/Goblet Squat/Curl/Overhead Press/Tri Ext/Goblet Squat/Curl/Overhead Press. Hold Rock over head. 4 ten counts. Return Rock to pile.
Mosey up Murdehorn. Stop at 1st stoplight. Continue mosey up to the top with stops at each stop light. 20 merkins. Chair plank at top to regroup. Continue mosey to launch lot.
Mary-Dolly x 20 IC/Rosalita x 20 IC/High Flutter x 20 IC
AYG up the parking lot hill. Back down. 5 H-R Burpees.
COT
Skin
That was 3% of your day. I feel pretty good about that 3%. Hope the rest of the PAX do as well. Solid work today men.
Kotters to Big Tuna and Chipotle. Been a while men. Glad to see you this morning. Also, not sure when I saw Escobar last, always a pleasure.
Thanks to War Eagle for the invite. Don’t get over this way very often. Great AO.
Met Ranger last week at Centurion. Good to see him back out. Keep on posting.
Announcements
Church on the Street-once a month South Charlotte sends 5 or so PAX and older 2.0’s to help out with this ministry. Strawberry is your contact.
Beer Mile this Friday. Gummy is contact and will disclose secret details regarding time and location.
Tags not working right: Area 51/Anvil
Pax: Clover, Limey, Flo Jo, Lorax, Brilleaux, Brushback, Hammer, Hannibal, Snuka, Mermaid
Thin Mint put a request for substi-Q on the Slack on Monday. YHC hadn’t Q’d in over a month so gladly covered this one up for the SOB Nan’tan. 9 guys rolled in, most unaware of the Q change. Disclaimer given and off we go.
Thang
Cross-campus mosey to warm the legs up. Circle up in lot nearest 51
COP
All to 15 IC: SSH, Mountain Climber, Peter Parker, Merkin, Low Slow Squat
Mosey over to Ent 2 Rock Pile and grab lifting rock
Rock Set: 10 Curl/10 Thruster/10 Tri Ext
Run up and around the Ent 2 drop off and back to rocks. Repeat x4.
Rapid Fire Rock Set
Continuous rock exercises to 10 in civilian cadence. Rock stay in hand throughout. Overhead press/Curl/Goblet Squat/Overhead press/Curl/Goblet Squat/Tri Ext/Overhead Press/Goblet Squat/Curl/Overhead Press/Tri Ext/Overhead Press/Curl
Put rock over head. Brisk walk up Ent 2 around the island and back to pile. Drop rock.
Mosey to Hot Box
Bench Set: 10 Jump Up/15 Dip/15 Derkin
Run to street light. 5 Burpees. Back to Hot Box. Repeat x 2.
Mary to regroup
Mosey to Avenue of Trees
Down and back. 5 Merkin at each tree on way down. Mosey back.
Flutter x 20/Dolly x 20
Mosey past launch lot down to pond and up North Face. Back to launch
Plank-o-rama: RAH/RLH/10 Count/Swap Left/Low Plank/Alt Leg Lift x 10 IC/Elbow-hold for 40 seconds. Done
COT
Moleskin
Did a 13.1 mile ruck Monday with Haze, IH, Geraldo, and Alf. Was hurting yesterday with some lingering soreness today. Long way to go with weight on your back. Needed to hit the upper body. Hence the rock work.
Lorax and Clover had dueling shirts on, UNC/Duke. They aggressively squared off prior to launch. It was weird, but I’ve been down here long enough to kind of understand it.
Told the fellas that Thin Mint gave me the plan today. Not true, but fairly certain they suspected that. Truth is, didn’t have a plan until halfway through the mosey. Busy last night and fell asleep before I had a chance to put something together.
That was a good bit of rock work. No complaining from the men and it looked to me like all reps were completed. Well done.
Hit most of the campus today and upper body heavy. Can thank the Monday ruck for getting swole today. It is pool season.
Brilleaux and Lorax battled for the lead mostly with Hammer and Snuka up there as well. Whole crew got after it. Kotters to Hannibal, at least at Anvil. Good to see you out there brother.
Pretty tired and beat up this morning with that ruck and not enough sleep. Feel so much better after working out and the fellowship with you guys. I needed that. Hope you all got your money’s worth. Always an honor and a pleasure to lead the fine men of Anvil.
Announcements
Beer Mile-hit Gummy
Paintball 06/08. SOB v A51. Right now it is 2 v 2. Pop Tart is your guy on this one.
F3 Dads starts this weekend. Francis Beatty Park. Lex Luther is the man on that.
8 men joined QIC for a 60-minute Rock Zero heavy workout. Gummy and Alf HC’d last night and site-Q Hoover as well. Glad to see the rest of the crew ready to put in some work. Disclaimer given and off we went.
Thang
Mosey out of the launch lot to the several adjacent lots of the vast Calvary AO. Circle up three or four lots down.
COP
Merkin x 15 IC
MC x 10 IC
Peter Parker x 10 IC
Low Slow Squat x 10 IC
Mosey across campus to the Rock Pile. Grab a solid lifting rock. Mosey to lot 1 closest to 51. Line up.
10-1
10 Curl/10 Press/10 Tri Extension. Run 3/4 length of lot to last overhead light. Turn around and run back. 9 Curl/10 Press/10 Tri Extension. Run. 8, 7, 6…1.
Mary. Flutter x 50 IC. Dolly x 30 IC
Pick up your rock.
Rapid Fire Rock Set
All exercises to 10. Civilian cadence. Curl/Squat/Press/Curl/Squat/Press/Press/Squat/Curl/Curl/Press/Squat/Curl/Squat/Press/Hold over head/10 counts
Bring rocks back to pile. Mosey to Hot Box.
Bench Set: 10 Jump Up/15 Dip/15 Derkin.
Run to light post in parking lot. 5 H-R Burpees. Run Back. Repeato until Q calls it. 4-5 reps.
Mary
Burp N Merk
Burpee with 1 merkin. Burpee with 2 merkin. Up to 10 merkin.
People’s Chair. Knee taps x 33 IC. Air press x 55 IC
Mosey across cmapus to top of Entrance 4 lot.
Plank-o-rama
AYG to launch
COT
Moleskin
Posted Centurion yesterday exactly 2 weeks since last post. That one hurt. So did this one. Nice to have time off but tough getting back after it.
Alf was absolutely crushing it this morning. He gave a few shameless plugs for WAMRAP. 45 minutes of redline. Can’t wait to try it.
This crew put in a solid 60 minutes of work. Thankful for the fellowship this morning. Great way to start a weekend.
Almost forgot, Runstopper had tights on. and a long sleeve shirt with a t-shirt over that, with a hoodie over that. Attire elicited commentary.
Title comes from text correspondence with Purell. He told me he would see me Saturday a few days ago, then said he was going to smartsack last night. Needed some rest. No doubt about that. I think he Q’s about every other time he posts. Anyway, cracked me up when he texted the following: “Can’t handle your kind of beatdown that’s for sure.” I don’t often laugh out loud, but I did when I read that.
Announcements
Beer Mile-ask Gummy
F3 Beer Release. Wednesday at Stumptown in Matthews
PAX list never works right with TAGS. Missing: Escargot, Brilleaux, Titan, Champagne
12 men joined QIC for another installment of Centurion. Hops snuck quietly past the sleeping dog and backed in like a pro. Haze still made fun of him. Time to get down to business. Disclaimer given.
Thang
Mosey up Little. Right on McMahon. Cut through behind the bank and up to plaza at Carmel/51. Circle up.
COP
Mountain Climber x 15 IC
Peter Parker x 15 IC
Merkin x 10 IC
LOW SLOW Squat x 15 IC
Werkin x 10 IC
Mosey over to the stairs. Partner up.
Partner Stacks
Partner 1 does a lap at plaza. Run up to second floor, length of plaza, and down stairs back to P1. P2 does called exercise. Continue to target number.
Mary to regroup.
Mosey back down 51 onto campus to the base of Tartarus between Stairwell 1 and 2.
666
Start at ground level. Run up Stairwell 1 to level 4 and over to Stairwell 2. Stop halfway. 6 Burpees. Descend Stairwell 2 to launch spot. 6 Heels to Heaven. 6 repetitions.
Mary/Plank-o-rama
AYG up Stairwell 1 to level 4.
People’s Chair. 50 Shoulder Press IC
Mosey down the ramps to launch lot.
Dolly x 30 IC
COT
Moleskin
Even though Alf was not present, he dictated part of COP. The Mountain Climbers and Peter Parkers were essential to stretch out the hammies from Anvil on Wednesday. Thanks for that.
Titan changed his plans to post Centurion after visiting Twitter. He EH’d me 6 years ago. Thankful for that and the chance to workout together. He was out front. After pre-run and doing squats while waiting for the workout to begin. Dude gets after it.
Chelms was true to his Twitter word. He posted after tweeting he was 100% HC. Strong work today, as usual. Haze poked at form once that YHC saw. Solid response in the moment.
Speaking of Haze, consistent chatter. He sniffed out the set at Tartarus, but was not quite right. Yes, YHC is aware that the Triple Nickel is overplayed. Simple and effective. Tack on a rep you get the 666, another form of the Beast. The Chinese favor this number and equate it to something like simple and easy. Perfect for the 666 set today. Oh, and no low plank jacks today.
Champagne posted even though he pulled something in his hip. Brilleaux was doing his best to keep pace with Titan. Snuka continues to amaze with his speed. Flutter form, not so much, however. Escargot getting faster and stronger with consistent posts. Brushback in the house and working hard. Uncle Phil rolled in at the start buzzer, maybe a little after. Thunder Road steadily getting work done. Cheddar posted Centurion for the first time in a while. Didn’t get a chance to talk to him today, unfortunately. Glad he joined us.
6 years of F3. Not sure how many posts. 134 Q’s. First post was 4/13/2013. Dora on Q. Byron’s Birthday Bash was the name of the workout. Kicked me in the teeth. Wasn’t sure I’d be back. Wasn’t much of a runner and the number of squats was excessive. Was sore for a week. Made it back, thankfully. Appreciate the friendship and support, men. T-claps to Hops for the takeout.
Announcements
General Hospital will be at Centurion next week 4/19. Paper Jam on Q. Walking, core, mary for those on IR.
Runstopper on Q next week.
4/17 Death Valley/Anvil convergence at Calvary 0530. Gummy on Q
Mountain Goat has Benny on Q next Friday. He will run the Mermaid Challenge. Start at South Charlotte Middle. Run south on 51 to CCHS. Goal is level 4 of parking deck. Return. 60 minutes. Did it once in 59 minutes. 7.5 miles at 7:45 pace, to give an idea what it takes.
Keep praying for Red Rocks. He is making progress. Long road ahead.
PAX: Hops, Puddin Pop, Pop Tart, HIPAA, Clover, Champagne, Sprockets, McGee, Thunder Road, Ironsides, Semi Gloss, Orange Whip, Marge, Escargot, Hammer, Flojo, Mr. Magoo, Mermaid
Lots of chatter at Hawks Nest. Disclaimer given, not sure how many heard it though. Off we went.
Mosey through campus past SwimMAC. Huff some chlorine exhaust. Keep moving up to the parking lots next to Providence Rd. Circle up.
COP
IW x 15 IC
Mountain Climber x 15 IC
Low Slow Squat x 15 IC
Merkin x 15 IC
10 H-R Burpees OYO
Heels to Heaven x 15 IC
Flutter x 15 IC
Mosey down campus thoroughfare. Left over bridge and up to the pavilion. Find a bench.
Bench Set: 10 Step up/10 Dip/10 Heels to Heaven
AYG down the hill to 1st speed bump. 5 H-R Burpees/10 Jump Squat
AYG back to pavilion. Keep repeating until QIC calls it. Most guys got 8-10 reps.
Mary/Core: High Flutter x 15 IC/Dolly x 15 IC/LBC x 15 IC/High Plank/Elbows/RAH/RLH/Swap/High Plank/Plank Jack x 15 IC/6 inches/RLH/LLH/Merkin x 10 IC
Mosey down through campus to the bridge leading to the football field.
People’s Chair. Hold.
AYG up the hill around the back of the field and up the 2nd hill. 5 H-R Burpees OYO. Mosey back down and hold People’s Chair. Group mosey back up the hill and right to parking lot next to launch lots.
Mary/Core/Sprints
Rosalita x 15 IC/AYG to end of lot
Flutter x 50 IC-AYG sprint to end of parking lot
Plank-o-rama. AYG sprint x 2.
Mosey back to launch.
COT
Moleskin
I’ve been to hundreds of F3 workouts. Seen and heard quite a bit over hundreds of hours working out with the PAX. Nothing quite like the explosive flatulence produced by Puddin Pop today. Fairly certain it knocked Champagne over out of his plank. Or maybe he just shot up out of surprise in attempt to avoid the aftermath. Either way, it was scary. Well done Puddin.
McGee, Orange Whip, Hammer leading the way on the repeats. That little hill after a few burpees, several times. Gets the job done. Had some racing going on during the sprints. Above in the mix with Sprockets and Pop Tart showing some fast twitch.
Solid work by all this morning. Rain stayed away and conditions were pretty darn nice for a workout. Appreciate the opportunity to lead the men of Hawks Nest. Awesome group of guys every week.
Have to bolt out of the workout and skip COT. Not ideal, but have to get my boy to the bus stop by 7:00. Tried to keep track of the PAX for the list, but my threshold is 15, apparently. Sorry if I missed you in the list above.
Missed the announcements. Sound off below if you have something. Thanks men, have a great day.
PAX: Purple Haze, Escargot, Torpedo, Brilleaux, Deadbolt, FNG (9-Mile), Frehley’s Comet, Snuka, Dr. Belding, Uncle Phil, Scabby, Lorax, Mermaid
Scheduled Q, Swiper, got pulled away by work obligations. YHC attempted to shift the schedule to find an alternate Q, to no avail. Bunch of guys running the P200 and on Spring Break. Deadbolt from F3SouthWake (Fuquay-Varina/Holly Springs NC) was in town and brought an FNG. Glad to have them. Thorough disclaimer given and the call given for a few men to step up and lead segments of the workout. YHC took the lead to start.
Mosey to Tartarus and up the ramps to the top. Circle up.
COP
SSH x 10 IC
Imperial Walker x 10 IC
Low Slow Squat x 10 IC
Merkin x 10 IC
Alternating Shoulder Tap x 10 IC
Alternating Hip Slaps x 10 IC
YHC asked for a volunteer Q. Scabby stepped up.
Mosey down the stairs to ground level, up through campus to the picnic tables at the front of school.
Bench Set
10 Jump Up/10 Dip/10 Derkin
We did this 3 times. Scabby lead plank-o-rama after each round.
Mosey North on 51 to the shopping center at Carmel/51. Partner up.
Partner Swaps
Partner 1 runs up stairs and over 2nd floor walkway. Down stairs and back to Partner 2.
Partner 2 does called exercise. 3 rounds.
YHC led Mary-Flutter x 20 IC/Dolly x 20 IC
PAX asked for a volunteer. Lorax stepped up.
Mosey out of the parking lot past the traffic circle down to McMahon. Take a right. Continue to rock pile. Grab lifting rock. Find partner.
Partner 1 runs up McMahon. Left up thoroughfare around traffic circle and back to Partner 2. Partner 2 does called exercise. 4 rounds.
Q back to YHC. Mosey down Little to launch lot.
Burp-N-Merk to close us out. Burpees with ascending number of merkins from 1-10.
COT
Moleskin
Big welcome to Deadbolt and FNG 9-mile. Deadbolt was in from SouthWake. Usually posts Rock Hill when in town. Brought 9-Mile, who hails from the suburbs of Detroit, also in town on business. Glad to have them both join us. 9-Mile has a workout group up in MI. He notes that they do similar type workouts. He is in good shape.
Kotters to Uncle Phil. Good to see him in the gloom.
T-claps to Scabby and Lorax for stepping up to Q parts of the workout. F3 is a group of participant leaders. We all need to be ready to lead in the moment. Thanks men.
Glad to have Haze back out at a boot camp. He brought some mumblechatter, as usual.
Hops was HC yesterday. Coming off IR. My actual text string with him, in part:
Hops-Was going to wait and test knee on a run Saturday/Sunday; but I’m itching to get out there…
YHC: Post Centurion. Will make sure it is a good one. Can always stop if it hurts.
Hops: Will do
Hops: HC
YHC: Puppy is letting you HC these days?
Hops: Yep! Much rejoicing on that front
Puppy for the WIN. Next week it is, then. Glad he is ready to come off IR.
Strong work today men. T-claps to Lorax for the takeout.
Announcements
Dash for Downs-TOMORROW-Blakeney. Speed for Need will have 6 chariots.
Serve opportunity in Metro. Local school has approached F3 and asked for mentorship through a workout for the boys. Torpedo mentioned this. Look to f3metro.com for details.
Escargot on Q next week. Former site Q takes the helm for the first time in quite a while.
Date: 02/26/2019
QIC: Mermaid
Pax: Spack, Sprockets, Semi, Mermaid, Taco Stand, One Eye, Thunder Road, Pop Tart, Scratch/Win, Billy Goat, Puddin Pop, Hammer, Sardine, Revlon, Lewinsky, Thumper
No shovel flag as Hops is DR. 15 men and one QIC on hand to get after it, yet again, at Hawk’s Nest on the Latin campus. Thorough and invigorating disclaimer given with emphasis on personal safety and motivation for the next 45 minutes.
Thang
Mosey down Campus Dr. Right on trail to football field. Right past the field to parking lot. Circle Up
COP
SSH x 10/IW x 10/LowSlow Squat x 10/Mountain Climber x 10/Peter Parker x 10/Merkin x 15
Mosey behind the grandstand at the field and down the hill by the outbuilding.
Triple Nickel
Run up hill. 5 Burpees. Run down hill. 5 Burpees. 5 Reps
Mary to wait for six to finish
Mosey back up hill and continue behind the grandstand to the opposite end of the field to the bottom of the other hill.
Triple Nickel
Run up hill. 5 knee-slap Jump Squat. Run down hill. 5 Merkins. 5 Reps
Plank-o-rama to regroup the six.
Mosey back the way we came back to Campus Drive. Continue to the bridge and up to the Pavilion.
10’s
Find a bench. 10 Dips/10 Incline Merkins/10 Reps
Mary: Heels to Heaven x 20/High Flutter x 20
Mosey back down Campus Drive. Left at the bridge.
People’s Chair: RLH/LLH/RLH/LLH. Hold each. Drop as low as possible. Hold.
Mosey back up the hill around the football field. Out to the lot we did COP in. Plank start sprints x 2. Mosey back to launch.
COT
Moleskin
Utah asked YHC to take his HN Q today. And posted Fast Twitch instead.
Kept it simple today. Hills and some reps to get the heart rate up. 50 burpees done by a few of the pax. Several did zero burpees. Spackler has a golf tournament or something that precludes his doing of burpees. Others suffer ailments or simply don’t partake in burpees. Maybe Ickey’s Burpee-Free F3 movement is gaining momentum #modifyasnecessary
Solid crew at Hawk’s Nest. Some hard work was done. Fast Twitch guys were hitting the track so we were in close proximity for a good portion of the workout. Great to see Rachel back in the mix #kotters
YHC had to leave before COT to get kids to school as this AO is farther from home than most posts. T-claps to Puddin Pop for the takeout. T-claps to Purell for taking care of COT and name-a-rama.
Always enjoy and am thankful to lead an F3 workout. Good work today men.