Tough Bagpipe SOBs
VSF planted and 19 tough SOBs (Sons of Ballantyne) were ready for some work. To the best of YHC’s recollection it went as follows.
Mosey to closest parking deck and up to the top for some open-air work
COP
Mountain Climber x 20 IC
Merkin x 20 IC
Burpee Tabata (40 seconds of burpees/20 seconds rest/x4)
Mosey down to floor 2
Triple Nickel
Used incline between floors as our hill
Run to top/5 x HR Merkins/Run to bottom/5 x Jump Squat/5 x
Burpees to wait for six
Plank-o-rama
Mosey to Ballantyne Pond
Bench Set
Jump Up x 15/Dips x 15/Derkin x 15
One Mile Run
3 and 1/3 laps around Ballantyne Pond. At your own pace.
Mosey to lot adjacent to hotel for Mary-Merkin
LBC x 20 IC
Wide Merkin x 15 IC
Heels to Heaven x 20 IC
Diamond Merkin x 10 IC
Flutter x 16 IC
Regular Merkin x 10 IC
Mosey back to Vine lot for COT.
Moleskin
Got off to a fast start today with the mosey up the deck. Quick COP and right into the burpee tabata. Always the right call if you ask YHC. Triple Nickel saw some Larry Birds in Mighty Mite, Brisket, Morning Star. Strong work out there by the PAX on this set. Burpees called to wait for six. This did not go over well. Several refusniks. A few PAX came around in the end a did a few. Mighty Mite mentioned the one-mile run around Ballantyne Pond pre-workout. Funny, it was already on the list. Haggis, Brisket, Champagne, Morning Star were up near the front. No official times released. Finished up with some mary-merkin. Frehley’s impressively made his presence known with his legendary flatulence. Thanks for that. Welcome to Dear Abby who was site FNG. Recently moved to S. Clt from Metro area. Look forward to seeing you at A51 workouts. Strong group out there today who pushed hard. A pleasure and a privilege to lead at Bagpipe. YHC took group out in BOM.
Announcements
Contact Soft Pretzel or Haggis if interested in Bagpipe Q. F3 vision is leadership. Step up and lead a workout. You will have all the help you need. Can split a workout with a seasoned Q as well. Frehley’s mentioned a need for Q’s on Saturday for Stonehenge.
Mighty Mite has Brave Q Friday. 0515 launch at Vine. Running/obstacles. Typically cover 4-5 miles in 60 minutes.
Sole redemption. Bring your lightly used athletic shoes to an AO near you. Most AO’s have assigned a shoe Q to collect up donations.
Four Corners around the School Yard
Friday night YHC tweeted out that the weekly workout known as Area 51 would begin at 0700 and end at 0800 but that what was to happen in between was anybody’s guess. The main reason was YHC was having Q or “writer’s” block and wasn’t sure what he would have the PAX do during the 60 minutes scheduled. However, by the next morning things were much clearer. Arriving with 2 minutes to spare, YHC planted the SF in the ground, greeted the PAX and we were off to see what we could accomplish in 1 hour on a nice fall Carolina Saturday morning.
The Thang:
Head over to the soccer fields for a little warmup run around the perimeter of the fields, mixing in some karaoke, high knees, and butt kickers. Circle up for the COP.
COP:
- SSH x 20 (IC)
- IW x 20 (IC)
- Squats x 20 (IC)
- MC x 20 (IC)
- Peter Parker x 20 (IC)
Now that we have the legs warmed up a bit YHC led the PAX over to the stumps behind the school for a round of 4 Corners, this one being 4 Corners around the schoolyard.
- Corner 1 – At the stumps, 10 jump ups on the stumps & 15 tire hops. Plank it up & wait for PAX to finish.
- Corner 2 – Head over to the playground behind the school. 15 hanging knee raises & 20 dips. Plank it up & wait for PAX to finish.
- Corner 3 – Run up to the track in front of the school and line up on track. Bear crawl across the track infield & crab walk back. Plank it up until six is finished.
- Corner 4 – Mosey over to playground in front of school. 10 pull-ups, 20 incline merkins on the curb. Plank one more time until all the PAX are done.
- Head back to the stumps for Round 2.
- Rinse & Repeat, but this time no planking, no waiting. Finish the exercises and move on to the next corner as soon as you are done.
After some good cardio work YHC decided to lead the PAX over to the rock pile to work on the arms and shoulders. Instructions were given to find a rock of suitable size (PAX would not be traveling with rock). Performed the following exercises:
- Rock curls x 20 (IC)
- Rock presses x 20 (IC)
- Triceps extensions x 20 (IC)
- Goblet squats x 20 (IC)
- Drop the rock and head down to end line of soccer field for some sprints. Run out past 1st soccer goal and return (approx 40-45 yards)
- Rinse & repeat x 2 (15 reps (IC) on Rd 2, 10 reps (IC) on Rd 3)
Return rocks to their homes and head over to other end of soccer fields for 6 MOM:
- Dolly x 20 (IC)
- Flutter x 20 (IC)
- LBCs x 25 (IC)
- CCV x 15R (IC)
- CCV x 15L (IC)
Jog back to launch point
COT
Moleskin:
- YHC typically has an idea of things to pick from for a workout the night before he Qs. Nothing set in stone, but some general thoughts on things that may challenge/push the PAX. However, as YHC was tweeting out the details for this workout I really didn’t know what I wanted to do for the workout. However, after a good night’s rest, couple good ideas came to mind. Liked the idea of 4 Corners, but wanted to change it up a bit. The four areas around the school grounds lent itself well to this version. Originally planned to have PAX complete AMRAP in given time, but decided 2 rounds was sufficient after we got into it.
- Lobster Roll out in front, as usual, during the 4 corners with Donkey Kong not far behind.
- Good to have Croissant and Picasso back out with us in the GLOOM. Kotters.
- Cold Cuts rounding into shape for strong double down the weekend of 10/25-10/26. He will be running both the Spartan Beast and the Spartan Super.
- Always looking for Q’s at Area 51. Let me know if you have an interest in leading a workout, either all or 1/2, in November or December. Contact me at John.Chepul@ChepulCPA.com
- As always, an honor and a privilege to lead a workout for a solid group of PAX at any of the F3 locales.
Wave High the Flag
11 men joined forces in the gloom in order to kick this week in the teeth. After gathering around the shovel flag (more on that later), the beatdown went something like this:
The THANG
Mosey across school yard, around track and circle up under the hoops for a standard COP
- SSHx30, IWx20, Merkinx20, MountainClimberx20, Squatx20
Fast mosey back across school to jungle gym for an old school playground circuit:
- 10 pullups, 20 flutter (R/L = 1), 20 merkins/decline merkins/incline merkins. Repeato x3
Fast mosey over the parking lot, through the hedge and across the soccer field.
- :30 seconds scouting through the overgrown bushes looking for the cinder blocks
- Grab a block and carry to the sidewalk, partner up during the mosey.
Sprint/Block Combo: Partner 1 performs exercise, Partner 2 runs to second light pole and back (approx. 200 yds total). Flapjack and repeato (each PAX runs 2x per exercise set).
- Exercise 1: Weighted Squats
- Exercise 2: Overhead Press
- Exercise 3: Dolly with Press
- Exercise 4: Barishnikov (no blocks)
- Exercise 5: Curls
- Exercise 6: Burpees (no blocks)
Return blocks to the their home, plank up in line facing across field, towards cars.
- Regular plank, bring left foot up to left hand.
- Ready, set, go! Jailbreak home.
COT
NMM:
- At 0525, Joker pulled his Civic into the parking lot with what can only be described as an odd protrusion sticking out the back window of his car. Came to find out that he had chosen today to bring the shovel flag out of long-term storage aka witness protection and deliver it to the site for proper posting. Problem is, Joker couldn’t figure out how to, in his 0-dark-30-state-of-mind, take the flag off the shovel, so he had to stick the whole thing in his econo-car as best as possible – thus the “protrusion.”
- Joker’s grand plan for a ceremonial passing of the flag to the new site q’s (who, incidentally, have been successfully running the site for about a year) was thwarted, however, as the site q’s were otherwise occupied (at 0530 on a Monday morning). The shovel flag was planted, nonetheless, and we gazed upon it with rapturous awe.
- Seeing as how the site q’s were nowhere to be found, Joker had to escort the shovel flag back to the undisclosed location, from which it will be returned at a yet-to-be-determined time. Joker, learning from his earlier lesson, rolled out of the parking lot with Old Glory at full attention. I was there, and it was a sight to be seen. Fortunately I took a picture. #Merica
- Speaking of site q’s, thanks Alf and Uncle Leo for the opportunity to lead this morning.
- Also, if anyone is thinking of using the cinder blocks in an upcoming workout, you might want to arrive a couple minutes ahead of time so you search through the brush and find the mother lode ahead of rather than during the workout. Also, bring clippers, or a machete – the blocks are guarded by a vicious thorn bush.
Announcements:
- #soleredemption: Shoe drive (to benefit the men of Charlotte Rescue Mission) is ongoing. Bring extra/worn/used men’s athletic shoes (aka tennis shoes or sneakers) to a workout near you. Preferably bring them to Anvil. Or Matrix.
- Christmas party December 6 at Sugar Creek Brewery – see Prohibition for ways to help him organize it.
Load em up and head em out.
14 men rose from the comfort of the heat being flipped on for the first time this year and did not cringe from the Q’s multiple attempts to warn Pax of the impending doom they faced with the dreaded… GORUCK. Yes this is Base Camp, and yes, this is a moderate workout but as they say in GoRuck, Light does not equal Easy.
Disclaimer
Quick ruck summary, count off for official number (14) and away we gooooo!
COP – Pax form 2 ranks (rows)
Ruck on/off (You have 10 seconds to get your ruck on from the ground and fit to your needs) 10x exercise for success. 15x for failure.
SSH x 10
Merkins x 10
Squats x 10
Mtn Climbers x 10
Congrats gents you can put on a backpack. Partner up. Next up, Selection Test.
Selection test (Army Physical Fitness Test – Part 1)
2:00 55 push-up min (Pax encouraged to do as many in 2 mins as possible)
2:00 rest
Grab your partner.
2:00 65 sit-up min (Pax encouraged to do as many in 2 mins as possible)
Now that we have a baseline to work from take it and go brag to your M. Mosey on over to an extra gloomy space of the parking lot to find… a makeshift log made from a 6′ 4″x4″ landscape timber strung through 3 cinder blocks. (roughly 120-150lbs) Oh and look, there’s 2 more lonely cinder blocks to carry. Load em up and move em out. Short ruck around large grassy/dirty/muddy field behind SCMS bus lot. Alternate rucks, coupons and log as needed. Three right turns and we’re back where we started. Drop em. Good job men!
Mosey on to said grassy/dirty/muddy field and lets have ourselves a welcome party. Abbreviated of course. Grab your partner and form up 2 ranks.
Partner drag – Partner 1 drags (under arms) partner 2 20 yards to first bball goal. Flap Jack. P2 drags P1 to next bball goal. Grab a ruck if you haven’t had one and Rinse/Repeat.
Seal sit-ups x20 – 2 ranks, face eachother, shoulder to shoulder interlock feet and push em out. (crowdpleaser)
Bear crawl – Row one goes followed by row 2. Swap a Ruck if you haven’t had one.
Buddy high-5 push-ups x20 – Face partner and let’s see who has coordination.
Form up the 2 ranks again. Check that. Spread out, we need the room.
3 Part Harmony – From standing Q says
“Front” – drop and start knocking out some push-ups
Q says,
“Back” – roll over on your six and get some crunches done
Q says,
“Roll Right” (what do you think happens here?)
Then “Roll Left” (you should be back where you started)
“Feet” – pop up to your feet.
5 rounds of this was completed roughly 25 of each exercise.
Ruck around Parade Field and deposit heavy stuff next to YHC’s truck.
Almost had the Pax thinking this was the end when YHC asks everyone to join him on the nice soft fluffy (wet) grass next to the school. Line up front to back. Face right and assume the Front Plank Position. Yes my friends, no GoRuck event is complete without a Tunnel of Love. 14 guys got down and dirty. ‘Nuff said
Moleskin: Great group out there this morning. Glad to see so many guys out there looking to better themselves and try out some new things. GoRuck PT is not your typical Moderate intensity workout but YHC knew that the Pax could hack it. Thanks for enduring my antics and ridiculous implements of destruction. DFQ was in the house and you all can be proud of the fact that what you did this morning is exactly what you would do in a GoRuck Light event. That said, go sign up for the CLT 11/8 GRL. https://www.goruck.com/e/71a7a8dd0e614753a7bb1413c2dcbead
Announcements:
Simba is collecting “gently used” shoes for Basecamp – Bring some shoes.
Basecamp is looking for some Q’s. See Fireman Ed or Passport to step up and lead.
F3 Xmas party – See weekly email and save the date on your calendar.
Joe Davis Run – See weekly email or http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/
Ball of man: Udder out
It only takes 2 to make a PAX
(Posted on behalf of Lobster Roll)
With a large contingent of the Area 51 PAX headed down to SC for the USMC Mud Run and most of the Saturday work-outs converging at The Rock not sure who would show up at McKee Rd Elementary for the regular Saturday beat-down. However, Lobster Roll gamely volunteered to lead whoever showed up and O’Tannenbaum made the wise (crazy??) decision to join him. Rather than head to Starbucks or Dunkin Donuts for an early coffeteria, here is how the morning unfolded:
- 1 mile warm-up jog to start & meet at the far end of the soccer field
COP:
- SSH x 30
- 10 Burpees
- Squat x 30
- 9 Burpees
- MC x 30
- 7 Burpees
- LBCs x 30
- 6 Burpees
- Tricep extensions (lying down) x 15 each side
- 5 Burpees
- Merkins x 15
- 4 Burpees
- Flutters x 30
- 3 Burpees
- ? x ? (another exercise, however LR forgot the called exercise due to O2 deprivation)
- 2 Burpees
- SSH x 30
- 1 Burpee
Jog to lower parking lot
Partner work with Cinder Block (all totals below are team totals)
- P1 – AMRAP of called exercise, P2 – run loop around the parking lot islands – flapjack
- Rd1 – 500 Squats
- R2 – 400 Shoulder Presses
- Rd3 – 300 Curls
- Rd4 – 200 Tricep Extensions
- Rd5 – 100 Merkins (on the block)
COT
Work-out sounded tougher than Mud Run. LR glad to have O’Tannenbaum join him for a full 60 minute beat-down. Tough way to start a Saturday morning but a great accomplishment!
Goldilocks visits Foxhole
YHC decided to mix things up today and yes of course Goldilocks (mumble chatter) shows up with “it’s too far, it’s too cold, it’s too heavy” hopefully she found something that was just right. Today’s work went fast and even more so with the chilly morning gloom.
The Thang:
Warm up
SSH x 25
IW x 15
Partner Up: Don’t lose sight of him it’s dark out there
Partner 1 at white line and Partner 2 far end of field white line.
Bear Crawl to mid field – meet partner for the exercise and sprint back to the line – repeat until all complete.
50 x Hand Slap Merkins
50 x SSH
50 x CCD
50 x LBC’s
50 x Hand Slap Merkins
Everyone move to bells that were placed 5 feet apart on the field.
2 sets of 100 KB swings at each set move to the left and take the next bell. We all did these together. Some avoided the 70 lb “Beast” that Madame Tussauds and others took the pain.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete.
25 x Hand Slap Merkins
25 x SSH
25 x CCD
25 x LBC’s
25 x Hand Slap Merkins
Rinse and Repeat:
1 set of 100 KB swings at each set move to the left and take the next bell.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete
25 x Hand Slap Merkins
25 x SSH
25 x CCD
25 x LBC’s
25 x Hand Slap Merkins
Rinse and Repeat:
1 set of 100 KB swings at each set move to the left and take the next bell.
10 swings 30 sec rest
15 swings 30 sec rest
25 swings 30 sec rest
50 swings 30 sec rest
Rinse and Repeat: Partner Field work.
Partner 1 at white line and Partner 2 far end of field white line.
Sprint to mid field – meet partner for the following then sprint back – repeat until complete
10 x Hand Slap Merkins
10 x SSH
10 x CCD
10 x LBC’s
10 x Hand Slap Merkins
Moleskin:
Lots of work out there today. YHC was told it was more running than normal. Next time we will run the whole time and carry the KB in a ruck.
Announcements
Fast Twitch and Swift Convergence Tuesday 10/21 Swift and Fast Twitch will be converging for a special 1 mile trial run at Community House Middle. Turkey Leg and Bratwurst on Q. Check out Peblast: http://f3nation.com/2014/10/09/preblast-1-mile-time-trial-and-other-fun/
New Wednesday Bootcamp workout at Marvin Ridge HS Softlaunch THIS WEEK on October 22nd. Hard launch on October 29th. Will be 0530-0615. Check Twitter for Preblast and instructions.
Dirty Dozen
In a day when most St. Mark F3ers were on a retreat 5 PAX took on the Mighty Jungle for a non-stop shortened workout with a huge reward at the end!
Warm up:
SSH X 30
Toy Soldier x 15
Mountain Climber x 30
Cotton Picker x 15
The Dirty Dozen: Each midway point in the parking lot was a stop for exercise. Each exercise was 12 reps. No break and a continuous mosey between each.
1. Merican
2 Squat
3. SSH
4. Dry Dock
5. Jump Squat
6. LBC
7. Jump Lunge
8. BBC
9. Diamond Merican
10. WW 2 Situp
11. Wide grip Merican
12. Burpees
The PAX made it through three rotations in 35 minutes. Future goal would be 5 rotations in 45 min.
The “feel good” moleskin:
1. As part of my assignment as HIC, I needed to find some qualified men to help the St. Mark landscape volunteer Bob spread mulch throughout the parking lot. I must say, I never realized that he did ALL the landscaping by himself or sometimes needed to pay for help to meet his goals. Let me tell you this guy is amazing. The five of us stuck around and helped him empty one of two monster piles of mulch. Bob was not only the most appreciative man I have ever seen, he mentioned that what we did saved him at least a week of work – we were there 30 minutes!!!
2. Special thanks to Moses and Deerhunter for finding me, offering our assistance to Bob, and helping the five of us feel great after helping a fellow man.
3. Tclaps to all four of the PAX who found the time to stay and help: Dill, Giselle, Panzer, and Spicerack.
4. I’m humbled each and every day with this group and can’t thank God enough for pointing me in the direction of F3.
Olympus’ 1 Year Anniversary
Yes, the insanity hit a record high today as Ralph volunteered his Truck to be entered into the gear rotation…how could we resist? However, the first half started with an epic cardio smoke fest lead by Gullah that has us all gasping for air!
The Thang: GULLAH on Q First Half
Warm up:
SSH x 25
Wide Arm Merkin x 20
Stagger Merkin L x 10
Stagger Merkin R x 10
Partner Up: Catch Me if You Can to Stop Sign
– P1 Merkins x 10, Sprint to P2
– P2 Farmer Carry Kettle Bells
– Flapjack
200’s On the Hill:
– P1 Sprints to bottom of the hill, Wide Arm Merkins x 10, Sprints back up hill to relieve P2
– P2 KB Swing
– Flapjack, Rinse and Repeat until accumulative 200 Reps reaches
Partner Up: Catch Me If You Can Back To Start Point
– P1 Merkins x 1, Sprint to P2
– P2 Farmer Carry Kettle Bells
– Flapjack
GEAR TIME: The HOFF on Q
– 14 Stations
– Fire Hose is the timer (when Fire Hose returns, everyone move to next station)
– Continuous movement at all stations (when possible)
Stations:
– Duck Walk 30 yards
– Fire Hose Run 150 yards
– Side-to-Side 65lbs Sand Gag Squat Thrusters Overhead R/L
– Weighted Sled Pull x 100 yards
– 45lbs Plate Overhead Carry 100 yards
– 115 lbs Clean and Jerk with Press Barbell
– Hairburners x 60 yards
– Bent-over Rows with 88lbs Kettle Bell (single or two arm)
– Medicine Ball Squat Thrust Throws (single bounce catch)
– Truck Pull (yes, we literally pulled a truck with a harness and chains today…#badass)
– Truck Driver
– Rope Kettle Bell Pulls Over Basket Ball Goal
– Bicep Curls
– Tricep Extensions
COP; Round Robin
– Pax grab bells and circle up (wide circle)
– P1 pulls weighted sled around circle and calls out KB Exercise for Pax to perform
– When P1 returns, hands off sled to P2 where P2 calls next exercise
Kettle Bell Exercises:
– Goblet Squat, Flutter Kick with Bell Press, Single Arm Alternating KB Swing, Overhead Press, KB Swing, Louganis, etc.
Tug of War
– Pax were broken up into 2 teams
– Best of 3, winning team assesses penalty
– Team 1 Wins 2-0
– Rewards T2 with 15 Burpees; 10 Burpees for winning team
COT
Moleskin:
Today was our 1 year anniversary. Hard to believe it’s been a whole year of moving iron over at Olympus and Gullah and I are excited to see where 2015 takes this site. Special shot out to our ORIGINALS….I am not sure if this has ever happened before on a 1 year anniversary in the past. We had all the original men from the first day post on the 1 year anniversary. Props to: Big League Chew, Mighty Mite, Alf, Yankee, Gullah and Hoff.
As for the the regulars that we’ve picked up along the year. Our site would be nothing without all of your efforts, commitment, dedication and creativity. Your input and time spent with us has molded Olympus into what it is today (a CSAUP site for sure) :)! Ralphie – Thank you for letting us pull your truck today…which was likely the epitome of any CSAUP workout addition we’ve ever done!
Announcements:
– Gullah to be the Shoe Q for Olympus. Please bring in your gently used shoes or new shoe donations to our workouts on Saturday. F3 is trying to raise 300 pairs of shoes in Area 51.
– F3 Christmas Party, Sugar Creek Brewery (The Old, Olde Meck Brewery) December 6th, 2014
To all the others, it was an honor to lead this group today. Efforts like this make being a Q so rewarding. Thank you and hope to see each of you again in the future.
Respectfully – The Hoff
Stonehenge Destroyer
Your humble Q is still trying to get the Boys of Ballantyne T-shirt modeled after the famous (in my mind anyway) album cover “Destroyer”. Many of you are too young to remember or even know what an “album” is but that’s another matter. After happy hour at Duckworths on Fri night, there was a light crowd on early Sat morning but 16 of us gave it our best!
Warmup: SSH X 25
Workout: Mosey to knee wall. Derkins X 20, Jump-ups X 20, Dips x 20, 1-leg on wall lunges X 20. Mosey to Fitness trail: 10 sets of Pull-ups, Merkiins, and Squats. 1, 2, 3 reps for first set, 2, 4, 6 reps for second, 3, 6, 9 for third….10, 20, 30 for 10th set. Mosey to bottom of hill at end of parking lot. 5 Burpees.
Sprint to the bridge over Johnston Rd for 2 minutes of Peoples Chair with arm raises and 1-leg holds for 10 count. Indian Run to soccer field below the parking garage. Divided into 3 groups for a plank relay race – last person bunny hops to the front while others are in plank – to end of soccer field. High knee sprint to other end. Mosey to garage.
Sprint to each level of the garage and do various Mary exercises at each level. 20 Reps each in cadence. LBC, Dolly, Flutter, Bicycle, Mason Twist, Heels to Heaven, Run down stairwell to street. 20 Merkins. Run along Ballantyne Commons Pkwy – stop half-way for jack webs. Up to 5 Merkins, 20 arm presses and back down. Run back to Vine. Count off and name-arama in plank (HAGGIS shows off with Merkins with claps in between).
An Education in DownPAINment
Things took a different turn today, with many regular PAX out but a crew of newer folks that have not Q’ed I figured a little Q school would go a long way to help these guys feel some ownership and get ready to step up to Q.
The Thang
Slow mosey to benches and on your six for Q School for about 15 minutes.
Ok time for the beatdown…
Mosey to Virtual Shovel Flag since I have not made one and CT was out of town.
COP
Side Straddle Hop x 20
Imperial Walker x 20
Slow Squat x 20
Time to put Q School in action, around the circle with each of the PAX getting the feel for leading a little in cadence.
I can’t remember who did what, there were some SSH’s, IW’s, Flutters, Dollly’s, etc.
Schools out and YHC takes the reigns again…
Mosey to practice field and grab a manly rock and partner up.
P1 does called exercise with rock until P2 returns, P2 runs to half field and back, flapjack
Round 1: curls x 2
Round 2: Tricep extensions x 2
Round 3: Thrust squat x 2
Round 4: Good Mornings x 2
Round 5: Hold the rock out in front of you
Deposit the Rock and mosey to bottom of the hill, on your belly.
Jail break to the VSF
3 MOM
Flutter
Dolly
As Alice Cooper would say, School’s out!
Announcements:
Charlotte Rescue Mission shoe drive – Drop Thrill is Shoe Q, bring athletic shoes, where I come from they are called sneakers. I guess we don’t have as many tennis players up north… Tennis shoes? #bunchasissies Bring what you can, final collection is the week of November 15th I believe.
Bratwurst and Bananas are launching 10/29 at Marvin Ridge H.S.
Ice9 and Snowflake will be launching a chilly Saturday AO around 11/15 at Weddington H.S.
Hopewell Baptist 5k Sunday night for those that can make it
Lift up Double E while he is on his Biker marathon for M.S.
As always an honor to lead, AYE!
Hair Band