Soggy Blocks

Soggy Blocks

18 men left the fartsack behind to join me in the gloom. This is what we did:

The Thang

Warmup run around school and elementary track until everyone arrived.

COP

  • SSH x 25
  • 10 burpees
  • Imperial Walkers x 20
  • 9 burpees
  • Merkins x10
  • 8 burpees
  • Low, Slow Squats x20
  • 7 burpees
  • Mountain Climbers x20
  • 6 burpees
  • Peter Parker x20
  • 5 burpees

Mosey to the playground for some quick circuit work:

  • 10 pullups
  • 20 dips
  • 30 squats
  • Repeat all 3x
  • Plank-o-rama until all caught up

Mosey to other side of soccer field, peer into the bushes and procure a cinder block (1 per person). Mosey with block to side of field and partner up.

  • Partner #1: Decline merkins (feet on blocks) // Partner #2: run to cones and back. Flapjack and repeat (each partner runs 2x).
  • P1: Squat-shoulder press combo // P2: run to cones and back. Flapjack and repeat.
  • P1: Flutter kicks with block press // P2: run to cones and back. Flapjack and repeat.
  • P1: Curl-overhead press combo // P2: run to cones and back. Flapjack and repeat.
  • P1: LBCs (no block) // P2: run to cones (with block) and back. Flapjack and repeat.

Mosey back to bushes, carefully arrange blocks in orderly fashion.

Jailbreak to parking lot.

COT

Moleskine:

– 18 men left the fartsack behind thinking it would be a nice, warm Carolina morning, perfect for our outdoor exercises in the park. It was just that…for about 5 minutes. At 5:35 (while doing burpees, I think) the rain poured out of the sky. First a little mist (nice and refreshing) then a complete drenching (embrace the suck). Props to the men though – no complaints, just kept moving. Gotta wonder though, how many would have come out if it were raining that hard at 5:00? I know I would have been there (one of the pros/cons of being the Q), but anyway…

– I arrived at 5:10 to set up the field and found 5 cars waiting for me. No people, just cars. Then at 5:20, I saw 5 black shapes (and one little itty-bitty blue headlamp) come trotting into view. Props to the men in rucks who arrived for a 3 mile warm up ruck (with team weight) and stuck around to pleasure us with their company (most of them keeping the rucks on for the workout).

– This was my first workout in over a week, having just recovered from a nasty cold (with 2 elementary kids, what can I say, I was over-due to catch one). Felt good being out there, but I’m pretty sure I’m going to be feeling this one later today/tomorrow. Hopefully everyone else got their money’s worth also (granted, it was free, but anyway…).

– Between the rain, the darkness and the “gotta catch my breath” feeling, not sure what went on that I missed. Feel free to shout-out in the comments below.

– Always a privilege to lead the fine men of F3. If you’ve Q’d a workout, you know what I mean — if you haven’t then be sure to find out. Step-up and volunteer to lead one. Thanks Uncle Leo and Alf for the opportunity.

Announcements

– Floor Slapper will be on for his inaugural Q Saturday at Area 51 (McKee Rd. Elem). After over a year in F3 he’s probably picked up a trick or two. Without a doubt, he’s deserving of all the chatter we can muster.

– Wednesday, The Hoff is leading The Charge at PDS. He promises manicured turf and pedicured toes. (He mumbled so I’m not sure exactly what he was talking about. He might have been kidding).

– All other workouts (1stF, 2nd F and 3rdF) on as usual – check the email for details or ask someone if you have questions. Not sure who to ask? Ask anyway. Someone is bound to know something.

Wiggle on your own tomrorow boys – will be at the game tonight

corrner of foxcroft and rothwood – post-MNF game pace…

The Pastor was Prayin’

9 said “Cold?? This isnt cold” and they posted for what was, hopefully, a good Friday #beatDown.

The Thang

Mosey to North Lot for COP

SSH x 31
IW X 16 (What? – more to follow on that one)
Low Slow Squat x 20
Peter Parker x 20
Parker Peter x 20

Mosey to the track and partner up

1) Partner 1 runs 400 while P2 does 15 burpees & LBC until P1 returns – Flapjack
2) P1 runs 400 – P2 does 15 burpees then Dolly – flapjack
3) P1 runs 400 – P2 another 15 burpees and flutters – Flapjack

Mosey to 50 yard line for some Mary led by several members of the Pax
Head to the bottom of Grandmother Mtn

Partner Wheelbarrow up the Mountain then jog back down
Flapjack

Modfied Jacobs Ladder: 5 burpees at the top 1 squat at the bottom til and work your way up/down the ladder.
Mosey to Home team bleachers

Partner 1 completes the circuit of stairs (up/down every set of stairs) while P2 does 15 Derkins then Dips til P1 returns
Flapjack

Head back to the shovel flag for COT

Moleskin

So last as YHC is headed to the fartsack, I realized that I had no workout planned. YHC’s 2.0, Yoda, said “Hey, Dad, just audible the whole workout!” So that’s what YHC did. Good call Yoda. #NoWeinkeNeeded.

During COP, while doing Imperial Walkers, YHC’s mind began to wonder. For some unknown reason, YHC involuntarily called out the cadence for the 16th rep as if it was our last for the IW’s. YHC has no idea why, but the Pax were a little perplexed.

After the pax made it to the top of Grandmother Mtn the first time, it was reported that Header, a Pastor, was praying out loud for the pain to end. While YHC did not hear Header’s prayer, it does come from a very reliable source.

Announcements:
Charlotte South keeps adding workouts so fast that it’s hard to keep up. If you like the Charlotte Christian site, come out this Wednesday to The Charge which meets at Providence Day School – intersection of Sardis and Rama. Just 5 mins north of CCS for the #Southies who are directionally challenged when traveling north of Hwy 51.

Base Camp in the Rain, when you’re climbing the mountain you gotta expect some rain to fall

14 Men were conned by Mother Nature into believing there wasn’t going to be any rain, that is until we were about to step off and then it poured, no problem, didn’t faze anyone, there was a brief moment when the assembled pax thought Robin Hood (just driving up) might circle the lot and head home but YHC knew better and off we went…

To the track for a warm up lap, get the feet a little wet in the corners, stay on the track to stay dry (wait for it).

IW x 20

Mtn Climbers x 15

Butt Kickers x 15

Dynamic stretches (hip circles, ballet and karate kick)

Hand Release merkins (lock elbows) x 10 (see told you we’d get wet)

SSH x 20

CDD’s x 20

Partner up:

Partner 1 8 resistance bicep curls, flapjack then repeato

Partner 1 Wheelbarrow towards the start line (starting from 100 m end line) while partner 2 lunge walks, switch as many times as needed by 5 LBC’s per partner for each switch

Bear Crawl and butt kickers back, switching penalty 5 merkins

Crabwalk and lunge walk, switching penalty 5 merkins

Both partners broad jump to start of bleachers, lbj (little backwards jog) back to start line

Line up white line, talk to my friend Jack Webb whom I haven’t seen in a while up to 5, back down to 1, going for smoked shoulders

Slow jog to baseball bleachers for more partner work:

Partner 1 15 Dips, partner 2 10 supine pull ups, repeato

Partner 1 10 step ups, partner 2 15 CDD’s, repeato

Slow jog to washroom area for peoples chair x 45 sec x 2

Quick to parking lot for Mary:

Prairie Fire Mary x 8 for each partner

Flutter (slow) x 15

Heels to heaven x 8

Dolly x 10

Run out of time

Moleskin:

Great work by the pax today, good to get to partner up with someone you didn’t know, gotta get some second F in wherever you can, Joker doing his best Donkey Kong imitation on the bear crawl, coming back for his partner, good teamwork there.  Nice plank work led by Udder at the bleachers. Great to see FNG Jonathan who YHC had the pleasure of partnering with, hope to see you out in the gloom more often, you killed it out there.  The PAX got a little wet when we first stepped off but by the end the moon was clear and bright, quite beautiful, too bad we ran out of time for more Mary, had to keep it moving quickly to get what we did in.  Joker continuing to earn his nickname giving YHC the required hard time on the hair, I did try to outdo myself this week.  Strong partner work today with some good mumblechatter amongst the pairs, great to see/hear.  An honour to lead today as always, look forward to getting out to more Base Camp’s in the future.

 

Announcements:

Thanksgiving Day convergence at 7 am at the Rock location (Rea and 51)

January 4th convergence and 5k run somewhere in northern SC (YHC always gets Rock Hill and Fort Mill confused), pax told to look it up on the website

Thinking of Passport out there, heal fast brother, miss you out there

Church Track

20 strong posted for MMBD – Monday Morning Beat Down

The Thang:

Run to Carmel Middle:

SSH 25x

Mountain Climbers 25x

Diamonds 12x

LBC 25x

Imperial Walker 25x

Up the steps to the school wall for some BTTW with excercise breaks:

10 Burpees, 20 Merkins, 20 Carolina Dry Docks

Run to Church with some Karaoke and Backwards mix

Partner 1 – Church Lap, Partner 2 Excercise, Switch, Rinse and Repeat x 6

Dips, Decline Merkins, Squat, Dolly, Step Up Left, SUR

5 Min Mary:  LBC, Low Slow Flutter, Freddy Mercury, Projector, Rosalita

Moleskin:

Audible to stay off the football field after the first LBS made a splash and wave. 

Missed the TR runners this morning.  Heal up and look forward to getting you back to work.

Rashard started us off with a thanks to Weather.com, and took us out at the end.  Thank you brother.

Great work today PAX and thanks for the opp to lead.

FOD

 

 

Tadpole Has The Conch

17 pax got out of the fartsack to post for a special first time Q by Tadpole on a balmy November morning.

The Thang:

Tadpole’s Lead:

Jog to the launching point for COP:

SSH x 30

Merkins x 15

LBC x 30

Squats x 20

Mosey to the soccer pitch and line up along sideline:

Dragon crawl to other side (audible half-way through to Lunges)

Partner up for wheel barrow down, flapjack back.

Deadman drag down, flapjack back.

Sprint down, 10 burpees.

Mosey to covered concession area for circuit work on benches.

Circuit 1 – 3 sets of Merkins x 10, Dips x 10, Jump Ups x 10.

Circuit 2 – 3 sets of Diamond Merkins x 10, LBCs x 10, Dips x 10.

MOM – Flutter Kicks, Dollies, The Protractor.

Handoff to Mall Cop:

Indian Run out to front of campus stopping to pick up 4 cones in the parking lot.

Spread the cones 20 yards apart for The Beast Workout: sprint to next cone and do 6 reps of the called exercise at each cone.

1) The Merkin

2) Squat

3) Carolina Dry Dock

4) Lunges

5) Burpees

6) Suicides to each cone

7) 20 Jump Squats at cone 1, sprint to last cone for 10 Burpees, sprint back

8) LBCs

9) Flutters

Indian Run back dropping cones off in parking lot.

Stop about 40 yards away and burpee broad jump to the shovel flag.

COT

Moleskin:

It was awesome having a 16 year old, bright, strong, young buc lead us in his first Q.  Great job Tadpole!  We all know your aspirations of becoming a speacial forces soldier and you already have a natural instinct in leading a group of men as seek in todays workout.  And great job by all the pax today.  Welcome to F3 to our FNG “Ponzi”, we look forward to seeing you out at more workouts in the Gloom soon.

Blue Mold set the bar today for multi-tasking as he was on-call and answering emails and texts during the workout.  I’ve never seen a pax peck away at a smart phone while running and doing merkins the way he did.

We had to exit the circuit work that Tadpole lead us on as quickly as possible as a certain pax who will go un-named, Hops, had some rather toxic farts in the middle of his diamond merkins.  “Man did something die around here?”

Special thanks to Hannibal for the prayer as we left the COT. 

 

Denied!!!

13 men arrived on the fields of Outland for a little fun i the sun er’ gloom.

The Thang

Warm up COP

  • SSH x20
  • IW x20
  • Perfect Merkins x10
  • Mountain Climbers x20
  • LBC x20
  • Mosey to railings behind school
  • Walk the plank along the railings three levels up the ramp and squats until all PAX finish
  • Indian run to Elem School

She Hate Me at the Playground

  • Toe taps on the benchs x40
  • Donkey kicks in the swings x20
  • Pull-ups x10
  • Lunge Walk and horse stance until all PAX finish
  • Indian Run to High School

Tiger Rag picks up the Q:

  • mosey over to Stadium (denied due to event)
  • mosey back to practice football field

Field Work

  • sprint width of field / merkins x20 / sprint back / plank
  • sprint width of field / merkins x15 / sprint back / plank
  • sprint width of field / merkins x10 / sprint back / plank
  • sprint width of field / merkins x5 / sprint back / plank
  • karaoke width of field / LBCs x20 / karaoke back / plank
  • karaoke width of field / LBCs x15 / karaoke back / plank
  • karaoke width of field / LBCs x10 / karaoke back / plank
  • karaoke width of field / LBCs x5 / karaoke back / plank
  • backpeddle width of field / Squats x20 / backpeddle back / plank
  • backpeddle width of field / Squats x15 / backpeddle back / plank
  • backpeddle width of field / Squats x10 / backpeddle back / plank
  • backpeddle width of field / Squats x5  / backpeddle back / plank

Moey to corner of field for 6 MoM

  •  LBCs x20
  • Flutter kicks x20
  • Dollys x20
  • Stop motion Flutter kicks
  • Stop Motion Dollys

Mosey to base of Disc Golf Course and Prison Break to Shovel Flag

COT

Moleskin:  Great work by all this a.m.  Special surprise guest this a.m. when Tiger Rag arrived on the scene.   Instead of offering to comp his mileage and hotel bills, after the long trip down to Outland, we decided to immediately put him to work Q’ing the second half of the workout.    Nuthin like showing up for a little fun and getting handed the reigns.  “Lay on, Macduff, and damned be him who first cries ‘Hold! enough!’”

Double E and Legacy??? had the wheels on this week for sprints at the football field and again at the Prison Break headed for the shovel flag and everyone YHC could see to my left and right obliged TR when he called for extra credit squat jumps and squat jumps w/knee tucks during the field work.  Way to represent.  OUTLANDERS!!!

The strength of 13 men proved no match for the fearless sun dried tomato who was leading  some sort of event at the HS track this a.m. as we were denied entrance even after begging pleading and smiling real pretty.    So instead of the pain TR had in store for us at the grand stands, we all about faced and headed over to the practice field for some self brutalizing.  Maybe we should thank her?

Continue to EH your local Indian Trail brothers as we go into the holidays.  Hair Band is on the Roster next week for inaugural QIC.  We are planning to converge Outland into another local Saturday workout on November 30th.  Details will follow in an upcoming weekly email.

YHC  may have mis-counted our numbers this a.m..  12 was the number Tweeted but looking at the roster I think we had 13.  Was it Legacy I missed?  Shout out and be heard.

SPECIAL NOTE:  Many of you have asked about the status of M Electric Slide “Lisa” over the past few weeks.  We heard form ES this week and he reports that she is doing well “…all of her levels that are centered around the kidney and pancreas functions are outstanding”.  Please continue to keep the family in your prayers.  Also, for anyone who will be around next weekend and is interested in helping out, ES will be hosting a “working party”  to get his house ready for Lisa to come home.  Details below…

Hardwood’s church, Church of the Redeemer has a Mercy Team that is going to be coming to my house to help make some other repairs that have been discovered.  It ranges from replacing some siding pieces that we destroyed by the termites, replacing some windows and repainting the house.  I also believe that another group of guys are going to be rebuilding the steps that come off my side door to make it safe for Lisa.  The day for this project is SATURDAY, NOVEMBER 23.  It is going to be an all day affair, and we will be providing food and drink.  We are trying to get as many guys together as we can to complete this project that day.  There may also be a need for a few guys on FRIDAY, NOVEMBER 22 to do some prep work.  Any help that we could get would be greatly appreciated!!  Please feel free to share this with the group.

F3 Banjos: I hear banjos

From 11/13-11/16 The Shore set out in his canoe from Lake James, to venture downstream in search of a little Silence, Solitude, and Simplicity.

 

The Thang:

It is a beautiful thing to be out in the peace and solitude of the river. The future paradise of our world already exists there. The veil between heaven and earth is indeed thin. At one point on the river, the rumble of a bulldozer clearing land materialized on the bank and my heartbeat truly rose 10 points. My anxieties were not calmed until I made my way downstream, out of earshot. Machines were the Enemy. Humans my greatest source of fear.

On the second day, sunset approached and I wanted to settle down on some safe land, start a fire, and get a better start to the night than the day before. Then I had arrived in the dark, wet and shivering. Now a sudden shotgun blast from the east side of the river startled me and I made a mental note to head to the west side. As I rounded the bend and approached the site of the gunfire, a bass boat shoved off from that side and fled past me. Strange and suspicious I thought as banjo music began to play in my head.

I did camp and start my fire. It was glorious and I made a priority list for the proper campsite on the river. Number one – stay away from private property, especially that marked by an old trailer dug into the forrest, perhaps with a Confederate flag hanging in a dirty window. Priority number two – plenty of dead firewood on the ground. I was taking advantage of point #2, when that bass boat returned back down to the scene of the crime across the river. They searched around the bank (looking for what they had shot?), seemed surprised to see that I had camped across the way, and fled off upstream. The banjo music got louder.

It was dark now and I settled into my sleeping bag. The night was miserable like the one before. My thermometer read 25 degrees each night, my drinking water froze, and all my belongings were covered in a thick frost. My feet were especially cold despite wool socks, wrapping them up in my heaviest jacket, and stuffing them in my 23 degree-rated sleeping bag. Could frost bite set in under such conditions? I kept moving in my sleeping bag out of necessity. My body would not let me sleep, instead preferring to keep my blood flowing throughout the night. The first night I had dozed off just twice, maybe for a total of 2 hours of sleep. The second night I would get only a half hour.

At midnight I considered getting out on the water and paddling away. More activity might keep me warm. But then, as I got out in the cold to prepare, I thought the sleep deprivation and desperation had me not thinking clearly. I crawled back into the warmest place I knew, my sleeping bag. By 3AM I decided I needed a purpose, and so my mission became to build another fire. I did, and warmed myself by it for 2 hours. I then prepared to leave, knowing the sun and warmth would soon arrive. Just then though, from downstream this time, a bass boat screamed. They stopped across the river and focused their spotlight into the woods, searching. Sure enough they found what they were looking for right at yesterday’s spot, shinned the light over the river (to see if anyone was looking?), and dug into the shoreline. These men came from the different direction from the day before, but seemed focused on the same scenario. I was glad my canoe was up on the bank such that it shielded my fire’s glow from them, and I froze. The banjo music grew disturbingly loud in my head.

Two headlamps moved off the boat and about 10 yards up the bank. The men whispered to one another and got to work. They were moving rocks. Piling them up. Burying something? What had been killed over there yesterday?

I remained frozen, barely moving to grind out my fire. An hour later they continued their work and I realized I had no escape. The river would be too noisy. And on land I was surrounded by a thicket of prickers. I committed myself to my desire to live though and decided to do everything necessary to survive. First, crawled down behind my canoe and texted 49er directions to my location (in case they needed to know where to find my body). Next, I called my wife. Hidden in the dark, I whispered my final thoughts. These men were up to no good and if I was found I could end up like that other guy, under a pile of rocks. “Send help and I love you.” I hung up, and with a new determination, got down on my belly, and crawled under the prickers and into the woods. When clear, I made a break for it. I knew from the night before, there was a clearing about a half mile away with a few nice-looking homes on it. I headed there, sprinting through the woods as if my life depended on it.

I made it to the road, called Sarah to let her know I was out of immediate danger, and called 911 to let them know my first-hand account. Up there, there must not be any cops. Instead I got 3 sheriffs, a regular posse.

With my armed backup we made our way by car, field, then woods, back to my canoe. “I can find it and locate the exact spot they were working.” They confirmed, “Yes, the lady said they were burying a body.” We made our way through the prickers to my site. An hour since I had left, and the boat was still there across the river! “That boat?” “Yes officer, that’s the one. And they were working just upstream from there. What’s our next move?”

“Well, just on the other side of that riverbank is a pond. A duck pond. And the local gun shop rent out space in their blinds. Those are duck hunters over there.”

“Oh.”

And my heart and the banjo music stopped.

So after apologizing profusely and sending the officers back through the prickers, I blame my paranoia on 3 factors. My naive city-boy (dare I say Yankee) upbringing. My sleep deprived state. And watching too many movies (especially one in particular involving banjos!).

 

Moleskin:

As my wife and I drove up to Lake James in Tuesday night rush hour traffic, it became obvious that the more roads bottleneck onto the highway, the more traffic deadens. On the other hand, with the river, the more streams that feed into it, the more speed, activity and life flows forth. God’s love and the Holy Spirit seem reflected in the natural life of the river, and not the man-made “conveniences” of our world.

The symbolism of the night and day were readily apparent in the wild. Nighttime for me was dark, cold, draining, and depressing. The day brought warmth, hope, confidence and energy. Life. Each sunrise was a blessing. Every day I was happy to be alive, and thankful for the gifts our world provides. That idea is lost too often in the busyness of our everyday lives.

Dams stagnate the river. The river is much more alive than the lake. Many more songbirds, heron, fish, turtles, and just activity. Also, it’s much more fun to paddle on the river.

Animal observations: Otters enjoy life. Beavers are territorial. Turtles love the rapids. Coyotes, in a pack, with a full moon, can be intimidating. In a group of ducks, the males often far outnumber the females (as in 4 males and 1 female) – what’s up with that? Blue Herons do not like to be scared off their perch and when they are, they first make several deep, guttural gargles – like an old man clearing his throat. Then when clear, they make their high pitched honk like a goose. Every time.

Stats: 4 days, 77 miles. Lake James Dam to the mid-point of Lake Norman. Day 1 – 28 miles (11 hours). Day 2 – 26 miles (11 hours). Day 3 – 16 miles (7 hours). Day 4 – 7 miles (4 hours).

I could generally paddle 2 – 3 miles an hour (my paddle broke 2 hours into the journey, and so I was left with 2/3 of my paddle for the rest of the trip). The river only really added 0.5 mph to my speed. Progress was thus slow and there were no free miles that flew by. Everything was arduously worked for. The turtle at the Lake James access point perhaps best foreshadowed my trip (I was certainly the tortoise, not the hare).

Well planned: Wheels for my portages. Poncho-made rain cover.

Poorly planned: Wearing my old sole-losing boots responsible for my wet socks the first night.

After 4 days, headwinds and fatigue slowed my progress to a crawl. Progress was even slower because I could no longer paddle for more than an hour at a time, before rest was needed. And so, I did not make it to Lake Wylie. Maybe next time. But I will need more paddlers!

“Life is not a destination. It’s a journey.”

Soggy Ascent at OP

In honor of the guys running Thunder Road this morning, the Ascent Pax worked in a lot of running as we toured the campus of Olde Providence Elementary.

Warmup
  • Jog to back football field
  • SSH x 20
  • IW x 20
  • Mountain Climber x 20
  • Merkins x 5
  • Slow Squats x 15
  • Diamond merkins x 5
  • Wide arm merkins x 5
The Thang
  • Line up on goal line in two groups
  • Group 1 runs to 30 and back. When last man crosses the goal line, group 2 goes.
  • 4 x to 30 yard line
  • 3 x to 50
  • 2 x to other 30
  • 1 x to other goal line
Mary
Protractor, LBC, Freddie Mercury x 10

Mosey to concession area

  • 5x burpees
  • 10x split squat jumps
  • 15x step or jump ups
  • 20x dips
  • Run to bullpen home plate and back
  • Repeat
Slow Mosey to dugouts
Group 1 BTW, Group 2 peoples chair, flapjack, repeat
Slow mosey to ball field 
  • Run to 1st,  bear walk back home
  • Run to 2nd, crab walk home
  • Run to 3rd, backwards bear crawl home
  • Run all the way around to home

Plank-o-Rama in the infield

Mosey to playground
  • Partner up
  • Each partner does
  • Pull-ups x 10
  • Decline merkins x 10
  • Sit ups x 10
  • Repeat
Mosey to front field
Run to goal line (40 yds), 10x Carolina dry docks, return to start
Repeat with squat jumps, merkins and split squat jumps
Mary part deux
Flutter, dolly, rosalita, Peter Parkers, Parker peters.
Done. Whew.
Moleskin 

Good work this morning on the soggy fields of Olde Providence. I heard some serious heavy breathing and grunting, so I think mission accomplished. Thanks to Turntable for making the trip across the border from metro to the south land. Great work by FNG Weed.

 

Posted by High Tide on behalf of Gummy.

No Place to Hide

3 dedicated Pax from Charlotte South gathered around the SF to get the weekend started off right with balmy conditions after a few frigid days.  Young Love was on IR due to a nasty cold so YHC took the helm for the whole hour.  Here’s how the workout went:

Jog around parking lot and circle up for COP

  • SSH x 20 (IC)
  • Squats x 20 (IC)
  • IW x 20 (IC)
  • Merkins x 20 (IC)
  • Burpees x 10 OYO

Mosey to soccer field for Sprint Ladders

  • Sprint to midfield, LBC x 5, sprint to endzone, LBC x 10, back to midfield, LBC x 15, back to start point, LBC x 20: Plank it up
  • Rinse & repeat x 2 w/ Merkins & Jump Squats

Mosey to playground for some circuit work

  • Circuit 1 – Pull-ups x 10, Dips x 20, Incline Merkins x 20, Plank it up
  • Circuit 2 – Pull-ups x 10, Dips x 20, Decline Merkins x 20, Plank it up
  • Circuit 3 – Pull-ups x 10, Dips x 20, CDD x 20

Head over to front of school for People’s Chair

  • PC x 60 secs (w/ arms st out at 30 secs, arms over head at 45 secs)
  • Lunge walk out to sidewalk
  • PC x 60 secs (w/ 15 arm presses)
  • Lunge walk to sidewalk

Jog to other end of school for BTW Wall Walk

  • BTW wall walk x 25-30 ft
  • Broad jump across bus parking lot
  • BTW wall walk x 25-30 ft
  • Broad jump across bus parking lot

Mosey to playground behind school for additional circuit work

  • Circuit 1 –  One-legged squats (10xR, 10xL), Jump Ups x 20, Supine Pull-ups x 10
  • Rinse & Repeat

Jog to Track Infield for 6 MOM

  • LBC x 20 (IC)
  • Dolly x 20 (IC), hold’em
  • Flutter x 20 (IC), hold’em
  • Rosalita x 20 (IC), hold’em
  • Back Scratchers x 20 (IC)
  • CCV x 10R (IC), x 10L (IC)

Head to track for 11’s

  • 11’s w/ Turkish Get-ups & Squats
  • Series 10/1, 9/2 – Bear crawl across , jog back
  • Series 8/3, 7/4 – Backwards run across, jog back
  • Series 6/5, 5/6- Karaoke L across, jog back
  • Series 4/7, 3/8 – Karaoke R across, jog back
  • Series 2/9, 1/10 – Jog across, jog back

Mosey back to launch point

  • LBC x 20 (IC)
  • Freddie Mercury x 20 (IC)
  • 25 Merkins OYO

Moleskin:

  • With only 3 of us out there this morning not many opportunities to slack off #noplacetohide
  • O’Tannenbaum out in front for Sprint Ladders
  • Floor Slapper consistently strong throughout the work-out & will make his inaugural Q next Saturday along with Frasier

Announcements:

  • Charlotte South X-mas Party is 12/7.  Pax should have received e-mail looking for sign-ups for assistance