Welcome to Good Form Tuesday
We spent our Holiday weekend eating good food, maybe partaking in an adult beverage or 2 and watching plenty of college football. This morning it was time for 17 brothers to meet in the gloom and refocus for the fall by relearning good form with classic F3 exercises.
Mosey to Corporate Pond 1, circle up for a chest, arm, shoulder and core meltdown. YHC started by announcing to the PAX that today was Good Form Tuesday. We were going to do low reps, slowly, and in perfect form.
THE THANG
- SLOW MERKIN 10X
- MTN CLIMBER 25X
- PETER PARKER 15X
- PARKER PETER 15X
- MERKIN JACK 15X
- MAK TAR JAI 25X
- SLOW 6” MERKIN 15X
Short Mosey for wall work
- SLOW DIP 10-15Xs
- SLOW DECLINE MERKIN 10-15Xs
Complete 3 sets, then Mosey
Circle up for Pax Choice Mary
- MASON TWIST – YHC
- DOLLY – Rudy
- HEELS TO HEAVEN – Soft Pretzel
- FLUTTER – Fish Taco
- LBC – Gutter Ball
- BOAT TO V – YHC
Mosey to restaurant parking lot for cardio/leg work. Split into 3 groups.
- SPRINT
- SHUFFLE RIGHT AND LEFT
- CARAOKE
- BACK PEDAL THEN SPRINT
- SPRINT
Mosey to COT
MOLESKIN:
It was really nice work by the PAX today. I saw a number of guys on their knees groaning in pain during our first round of chest work. The “slow with good form” idea seemed to have its intended effect. Plenty of guys were able to keep pace and persevere through the burn though. It wasn’t easy going from merkins to mtn. climbers to various parkers without getting out of plank.
By far the most mumble chatter came during the wall work. It didn’t take 30 dips for us to feel it on the tris, 10 slow ones on YHC’s count had guys wishing they could do 30 fast with bad form. It was the same story for the slow, chest to the ground, decline merkins. Nobody was doing short elbow benders; full range of motion was the norm today.
Thanks to the PAX for pushing it hard and following my random cadences. I’m proud of each of you. Keep up the good form!
Announcements:
Come back tomorrow as The Maul carousel of first time Qs continues. This week it’s Fish Tacos’ turn to lead the fine men of Area 51. Mighty Mite will put a capper on the second half of the workout. I expect big things from 2 of the fastest and strongest Sons of Ballantyne. It’s going to suck.
Friday the BRR bus heads out. Good luck to all our F3 brothers who are participating.
Bait and Switch at Fast Twitch
YHC pulled into the lot at 5:05 to see a bunch of cars awaiting this morning’s Fast Twitch beatdown. Looked to be a big turnout until a closer look revealed that the local running group had commandeered the track. Turns out the majority of the regulars started their taper for the BRR next weekend – probably a good call. Alas, 5 Very Strong Fast Twitch Pax got after it for a 45 minute beatdown that left no time for a 10 count.
The Thang:
1 Mile Indian Run (proved much more difficult w/only 5 pax) – Many Sprints to the Front w/very little recovery jogs between them = Early O2 deprivation
Circle it up for COP: All exercises in Cadence
- Side Straddle Hop x20
- Merkin x20
- The Squat x20
- Carolina Dry Dock x20
- Imperial Walker x20
Line it up along the Sidelines for sprints and things
- From the Plank Position – Sprint to other Sideline – 10 burpees – Backwards Sprint Back
- Starting from Plank – Sprint to other Sideline – 20 Diamond Merkins – Shuffle Back (switch sides halfway)
- Starting from Plank – sprint to other Sideline – 30 Squats – Karaoke Back (switch sides halfway)
- Starting from Plank – sprint to sideline – 40 Dolly – Bearcrawl Back
- Starting from Plank – sprint to sideline – 50 LBC – Crabwalk Back (a few BS calls were given but we continued on)
Mosey to Ramp – Lunge walk it up toward the pavilion – Right turn towards Bleachers for Circuit Training: 3 Rounds of Step Ups x20, Dips x20, Supine Pull ups x20
Head towards the stairs for some hops: Single Leg left hop up 1st set of stairs, Single Leg right up 2nd set of stairs, double leg hop up the raining two sets of Stairs
Grab some Wall – Get comfortable 90 degrees w/Arm Raises x25 ic
- 5 minutes of Mary
- Fast Flutter x20
- Fast Bicycle x20
- Rosalitas x20
- Opposite Elbow to Opposite Knee Crunches x20 each side
COT – Namarama
Ball of Man and a great sendoff by Chelms
Moleskin
Great effort by each of the Pax today pushing and encouraging one another through a real sweat-fest this morning. Zippity made sure all of the others on the track knew we were doing exercises in cadence #megaphone. It was a pleasure to lead this morning and look forward to seeing you all in the gloom. Best of Luck to the Area51 Blue Ridge Relay teams – may you all push through the physical and mental barriers and make it home healthy and safely.
Announcements
Tutoring opportunity at AG Middle School – Thursdays at 4 pm (Chelms)
Laboring at The Fort
Menthol on COP:
- 21 – Imperial walkers
- 21 – Squats
- 40 – SSHs
- 15 – Merkins
- 21 – Longggg Slllow Squuuuats
- Mosey
Drill Bits:
- 1 Lap around WEP w/ stops at MMs.
- 10 – Bomb Jacks
- 40 – Squats
- 15 – LBCs
Santini on Q:
- Mosey to the Hill
- Jacob’s Ladder — All 7 trips
- Burpees at the top — To 7
- Suicides to Path
- 10 Merkins for fun x 4
- 10 Carolina Dry Docks for fun x 2
- Who could forget………..10 Derkins x 2
- Mosey
COP:
- 20 – Slow Flutters
- 20 – Freddie Mercuries
- Hold
- Off to COT
Announcements:
- Wednesday 9/4 Abundance of Pain – Dredd is Q
- Saturday 9/7 Camp Care 5K……..brats!
- Friday 9/27 Save the Date…..7 – 9 pm 3rd F followed by possible 2nd F near by.
- October F3 Golf Tourney. More details to come……
Area51 Labor Day Convergence
82 men including 7 FNG’s and one of Metro’s finest took to the fields and parking lots of South Charlotte Middle School to put in some manual labor in the fields and swing some iron on the asphalt. The PAX proved they are no strangers to hard work and at the Lord’s Prayer during the Ball-of-Man, all had a satisfied look of a hard day’s work (and it was only 8:05 am). Here’s how it went down.
The Thang:
7:00 am – Time for COP – Zip-a-Dee lead:
– Count off by 3’s
– Side Straddle Hop x 30
– Merkins x 25 – hold it
– Peter Parker x 25 – hold it
– Parker Peter x 25
– Group 1 with Zip, Group 2 with Honey Bee, Group 3 with Far Side (Switch Q each 15 min)
Workers in the Field (Zip-a-Dee):
Zip Group 1 – Mosey from the Pavilion (parking lot / bathrooms) down the maintenance trail circling the 1st baseball field (1/4 – 1/3 of a mile) to the bottom where all 3 ball fields converge.
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain stations
– Rail work – supine pull-ups AMRAP style (As Many Reps As Possible)
– Bleacher work – Dips AMRAP
– Bleacher work – Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs up the walk to the Pavilion, up 4 flights of steps (10ish) and back #reverseP to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Indian Bear Crawl up the walk, up the handicap ramp and home to the Lot/Pavilion.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses
Zip Group 2 – This group was eager and HUNGRY and demanded to be lead over the river and through the woods to the playground at DaviePark. And so we went.
– Mosey through the woods to the playground
– Partner up, size does not matter but recommend thoroughbred’s synch up with Clydesdales.
3 pain station
– Pull-ups AMRAP style (As Many Reps As Possible)
– Dips AMRAP
– Derkins AMRAP
– Partner “A” performs said exercise while Partner “B” runs around the parking lot and back to relieve Partner “A”.
– Rinse and Repeat until all 3 said exercises are completed
– Plank when complete
– Backtrack through the woods home and back to the mother ship.
– Peoples Chair 1 minute
– Peoples Chair 1 minute+ 30 air presses.
Zip Group 3 – Same as Group 1 because Q-Z didn’t want to hear from corporate (Tiger Rag) about disclaimers & waivers etc…. Turned out to be a good call because Miss Kitty was quite mouthy as it was only to be silenced with a helping of burpees.
Speedy Delivery (Far Side):
– Mosey to football field for 1/4 mile run with mix of kareoke, backwards running and sprints.
– Line up in the end zone for 100yd run with three stations to stop at and do 5 merkins at each station, sprint all the way back.
– Rinse repeat with 5 berpies on the next circuit.
– 4 corners for pusho rama, circle up in the corner of the end zone, do merkins in cadence run to next corner:
– diamond x 8
– wide arm merkin x 8
– stagger arm, right hand high x 8
– flap jack x 8
– line up along sideline for standing broad jump burpies for 25 yds, run to the opposite side of the field and sprint back.
Swinging Iron (Honey Bee):
Grab a Kettle Bell of desired size and mosey around school to the site of the Musical KBata (30 sec exercise / 15 sec rest)
– Station 1: 2 hand swings
– Station 2: Clean and Press (switch hands each time)
– Station 3: 1 hand swings (switch hands each time)
– Station 4: Goblet Squats
– Station 5: Figure 8
Rest 1 min then Rinse & Repeat
Return to parking lot with your KB and partner up for farmer’s carry / catch me if you can (as always, KB size matters)
Partner 1: Farmers Carry
Partner 2: 5 Merkins and catch partner
Flapjack until team runs around whole parking lot
Return KB to the pile and do Sumo Isometric hold with shoulder press until all groups assembled
Once all PAX rotated through each of the 3 Q’s, Zip-a-Dee led in 6 Minutes of Mary
– Flutter x 30 (head fake for dolly caught many PAX off guard)
– Hold it 6 inches
– Dolly x 30
– Hold it 6 inches (with a SLOW 10 count by Abacus)
The Naked Moleskin:
– All 7 of the FNG’s (Glitch, Baja, Pi, Kenny G, Tweezer, Tommy Boy, Slicker) tore it up out there. Nice job brothers! Bratwurst gets the prize for most EH’s to one workout of all time with 4 of the 7 today. I hope to see the locals in the gloom again soon. For Pi and Kenny G who were in town from Savannah, start up a branch there brothers!
– Zip-a-dee: I should obviously take some heat from Mary and forgetting the difference between a flutter and a dolly and the PAX definitely was quick to point it out and didn’t let up. I guess that’s what I get for doing so much chirping during the week. All in all it was a fantastic turn out and the PAX performed like the beasts that they are.
– Agony joined us from Metro today. Welcome to the South side brother. Thanks for coming out.
– The Lord’s Prayer was a nice ending to take us out in the ball-of-man. Thanks TR for the idea for the new convergence tradition.
– From all 3 Q’s: It is always an honor and a privilege to lead such a strong group of men. Iron sharpens iron! Aye!
Announcements:
– There was an orphan Kettle Bell left at the end. It had red tape around the handle in two places. See TR’s tweet with picture from today to claim it.
Friday Night Lights / Micro-Mini Obstacle Run
Great work by all at Outland this a.m. between the hill work and obstacle run today’s beatdown was a real gasser.
The THANG:
Circle the school (1 full lap) and back to the VSF for some warm-up.
– SSH X20
– (5 burpee penalty)
– Merkin X15
– (5 burpee penalty)
– Maktar Jai (sp?) X15
– (5 burpee penalty)
– Peter Parker X20
– (5 burpee penalty)
– Parker Peter X20
– (5 burpee penalty)
Mosey to the Hill
The Real THANG:
Partner up for some HILL WORK. Partner 1 performs exercise while partner 2 sprints to the top of the hill and back to relieve partner 1. Rinse and Repeat / Flapjack.
Hill Work
– 100 Merkins (combined)
– 100 Prison Squats (combined)
– 50 Diamond Merkins (combined) #weak
– 100 Wide Armed Merkins (combined)
– 100 LBCs (combined)
Mosey to the school and let’s grab some “WALL”
Wall Work:
– Peoples Chair (1 minute)
– Rinse & Repeat Peoples Chair (1 minute) + 30 air presses
BANG – and in comes Countertop batting clean-up for the 2nd half.
Wall Work Part 2:
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Balls to the Wall 1 min (x10 hand stand merkins optional)
– Mosey over to Obstacle course for a 2 minute overview
2 Man Team Obstacle Course
– Start from Obstacle Course pick a partner and begin…
– Run to the High school stadium
– 1st obstacle over/under/through ~8’ fence into Track
– 2nd obstacle “tour de stad”
– run track to Home Team bleachers and follow the leader up and down all stairs
– run track to Visitor Side bleachers and follow the leader up and down all stairs
– 3rd obstacle over/under/through ~8’ fence out of Track
Run back to obstacle course
– 4th obstacle 10 pull-ups (combined)
– 5th obstacle over the 1st Wall
– 7th obstacle over and under the horizontal telephone poles
– 8th obstacle over the second wall
– 9th obstacle balance beams
– 10th obstacle tire run
– 11th obstacle decline sit-ups (each)
– 12th obstacle telephone pole steps
– 10 burpees (each)
– Plank-o-rama and wait for all to finish
6 MoM
– LBCs x20
– Freddy Mercury x15
– Back scratchers x15
– Cumberland County viaduct right x14
– Cumberland County viaduct left x14
– Prairie Fire Mary x10
– Mosey to the base of the disc course hill
– Prison break to uphill to shovel flag
– COT
Moleskin: What started out as a friendly workout turned into a suitable #F3beatdown as Zip-A-Dee’s Hillwork smoked the PAX. Call it instinct but I have a feeling Z’s 5 burpee penalty was planned from the “git-go”.
We covered A LOT of ground and more than usual; however, the PAX outperformed and responded in gladiator fashion. Although we’ve only been active for a few weeks (month or so), the entire PAX has noticeably gotten stronger week in and week out. Today was the most impressive performance by the beasts of Outland to date by far and by ALL!!!!
Q-Z was littering the hill with yellow laundry as if donning a zebra shirt at Sun Valley’s Friday night lights football game the night before #nextweekzipwillhaveawhistle. It all started with Chicken Dance giving the first 10 count of the day and starting at 1. To quote Keyshawn Johnson on ESPN #comeonmayun!!!! This isn’t your first rodeo. And then it was all downhill from there, literally!!!
Oh that sneaky Q. Once at the obstacle receive instruction, Q-CT slips in and oh yeah, see the stadium, yeah that’s part of the obstacle challenge as well. To quote Spielberg, “pfft, way to casually slip in the stadium work a half mile a away.”
The high school provided an unexpected obstacle as the PAX found the gates locked. Not the first time we’ve had to overcome this particular obstacle so we just added into the wienke and kept the pain train moving forward. However, instead of scaling the fence, Swiss Miss and Zip-A-Dee decided this presented chance for all to check their waistline. So the majority of PAX squeezed through, recovered their feet and ran for the bleachers. Kudos for ingenuity.
Great to see Swiss Miss back out bring some speed to the PAX; however, nobody’s been able knock off Electric Slide during the traditional end of the workout jailbreak up the hill to the VSF. #dudehassmokeboots!!!!!!!!
Q-Z caught CT and Chicken Dance taking in a little fartsacking during the combined 100 wide arm merkin hill work. While the PAX was 02 deprived and just in the 40’s / 50’s, Team CT/CD were in plank position as if finished. Corporate calls them out and CT says, ohhhhhhhhhhhh it’s not 50 and it’s 100. Yeah man get to work.
Spielberg extra dose of pain this a.m.. He must have smelled sweet because one of the local bees mistook him for a flower and then decided to leave a stinger in him as a memento.
Outland PAX are keeping Electric Slide and his wife in prayers. ES’s wife is on the waiting list for a double transplant. ES is going for a new job and prepping for upcoming bodybuilding competition.
Ascent – Parner Up!
5 men showed up for Ascent alongside the virtual shovel flag (YHC had the small car today). T Claps off the bat to Honey Bee for the Triple Down (3.5 mile run, Stonehenge and Ascent). YHC rolled up at the very last minute (literally) since he had a hard time stopping talking after the pre Rock workout. Nonetheless, off we went:
Mosey jog around the baseball field to circle up for:
Calf raises x 20
IW x 20
Mountain Climber x 20 (slow, full extension)
Pater Parker x 20
Squats x 15 (low slow, going past parallel, 1 per count)
Merkins x 10
Mosey to mini football field:
Alternate 10 yards bear crawl, 5 yards crab walk, lunge walk as the modify to the end
Repeato the other way
Mosey to baseball dugout for peoples chair x 2 x 30 sec
Mosey to playground to partner up
Partner Pull Ups – as many as you can do, plus partner help for 2 more x 3
Mosey to mini football field
Partner 1 runs to marker on the field and back (~50 yards)
Partner 2 CDD’s, flapjack until 100
Repeato with Flutters
Repeato with Squats (50 count only)
6 MOM:
Flutter x 15 (slow)
Dolly x 20
Mason twist x 10
Heels to Heaven x 10 (groans)
Bicycle x 10
CCVD x 10 per side
Dieing cockroach x 10 (more groans)
Mosey to playground for short he hate me
5 min of 15 dips, 15 merkins, 15 sec elbow plank
Jog to virtual shovel flag for COT
Moleskin:
Great effort by the PAX today, an honour to lead as always. Honey Bee pulling out the triple down (first time for that?). Robin Hood and Pele were pushing extremely hard during the pull ups, great job guys, a personal kryptonite on that and will likely be a staple at Ascent. Milwaukee’s Best was cranking out the merkins and CDD’s as needed like there was no tomorrow, well done!
As the sad clowns started to arrive for football there were many stares (jealousy no doubt) and the pax took that as a challenge to push a little harder than normal.
Great send off by Robin Hood, thanks for the real prep for the day.
Announcements:
Convergence on Monday, Honey Bee is one of the Q’s so will be fast and painful no doubt
BRR Team running next Fri/Sat so remember in prayer
Most importantly, remembering Iron Horse and family in prayer for their recent loss
We Will We Will Rock You
16 Pax posted for a Saturday morning beat down and tour of the lovely grounds of Calvary Church. Acres covered – maybe 40, Pull ups completed 50, pain and fellowship delivered PRICELESS
The Thang:
Mosey to north lot for COP
Merkins x 20
Seal Jacks x 20
CDD x 15
IW x 20
Diamond merkins x 15
Mosey to base camp at North Face, plank. YHC call out each exercise and pax engage north face to top, complete exercise, and back down to plank to await next orders.
10 Burpees
20 Merkins
20 LBCs
20 Squats
20 Flutters
Indian Run to playground
Split into 3 groups
Circuit
– hand over hand across swings
– 20 donkey kicks
– 25 dips
– 15 pullups
2nd round – add 5 reps to each exercise
3rd round – reduce reps by 5 from original count
Pax instructed to stay together
Mosey to pavilion for wall squats for 1 minute each
20 decline merkins
Rinse and repeat 3x
2nd set Mall Cop added in 40-60 arm raises
3rd set Dolphin added in 20 Frankenstein raises
Mosey to THE ROCK (yes the actual rock)
Everyone up and over
Mosey 100 feet for some Mary
LBC x 20
Dolly x 20
Rosalita x 20
Flutter x 20
Back to the flag for 50 merkins OYO
Moleskine:
There are a lot of geese at The Rock – thus a lot of goose excrement.
Much ground was covered today. Starting with North Face was daunting for some as several older and frail pax stayed at the top and had a tea party while the rest made the ascent. YHC was humbled by NF on first descent as his shoes gave way on the tall wet grass – is was actually much easier to slide than to try and navigate a steep wet wheat field.
Turns out avoiding swings on the hand over hand at the swing set was a challenge. Several pax used the swings to lighten the load. Per MO, YHC delivered on the promise for pull ups.
It was the first time for several to mount “the Rock”. Volker lost some “bark from his trees” (aka skinned knees) and several newbies decided it would be a good idea to just sit up on top of the rock and take in the view.
Announcements:
– Monday morning convergence at South Charlotte Middle @ 7:00 – all other Area 51 workouts cancelled
– 3rd F Aftermath starts next Weds. 6:30 a.m. at Starbucks Piper Glen (next to Trader Joes)
– Next week is the 1 year anniversary of The Rock – prepare for some fun!
– Young Life Family Mud Run is being held at the Whitewater Center last weekend of September
It Got Weird
Day Zero was 36 strong today. Lot of sweat. Not a lot of love
The Thang
Hoff
- SSH x 19
- Balls to the wall, 5 hand-stand Merkins
- Walk down wall – hold, Merkins x10
- Rinse and Repeat
- Mosey to lower field
- Partner up like size KB
- P1 Overhead KB press; P2 Run to playground, perform 20 Dips
- Flapjack until 200 reps reached
- P1 KB Swings; P2 Bear Crawl 30 yards, sprint back
- Flapjack until 100 reps reached
- P1 Bent over rows; P2 Run to playground, perform 10 pull ups
- Flapjack until 200 reps reached
- P1 Bicep curls; P2 Ape walk 30 yards, sprint back
- Flapjack until 100 reps reached
- Merkins x30
- (2) Column Indian Runs around the track with 12 coupons in each column
Radar
- High Tempo Mosey around the track
- Duck Walk 70 yards
- 20 Slow Cadence Deep Squats leg wide
- 20 Slow Cadence Deep Squats legs close
- Partner Drags 35 yards then Switch
- Partner Bear Crawl Drags or 30 burpees
One Line Split down the middle for teams
- 70 yard race between one individual from each team.
- Waiting Pax do Bupees
- When your team mate gets back next guy goes
- Burpees continue
- Losing team does 30 burpess winning team does 15
- Mosey over to coupons
- Catch me if you can with coupons
- Runner carries weight while running and partner does 10 merkin jacks
- COP
- 20 ski abs
- 50 flutters in cadence
Moleskin
Great turn out today. This is the most we have had to date. Thanks for everyone’s support. This was an up tempo day.
Hoff brought every weight in his house for us to use. There were several KBs, Weighted vest, a ruck, sand bags, I think I saw a big jar full of pennies it was endless. I don’t think many were expecting the gear work out and it smoked us.
I am more of fan of the cardio burn so when I got in there I tried to keep us moving. YHC got allot flak from the PAX when he called partner bear crawl drags. This was a little treat from GRC 707. Only a few of us did it. There were a bunch of big chested dudes walking around saying “no way”, “I’m not doing that”. Oh well 30 burpees were a good substitute for my less adventurous comrades. I will say it was kind of weird to look down and see purple haze staring through my soul. YHC called out for all PAX to close their eyes. It didn’t help. First and last for that one I think
I liked the team race. YHC had to cut it short for time. I picked similar builds to settle the final. Boutique versus Mic Check. It was close going out. It was not close coming back . Mic Check smoked him. He said something about just toying with him. None the less, great effort Boutique and everyone else. I should note I got smoked by a 12 year old.
Props to the double downers. Mic Check, Chipotle, and TR
-Radar
Announcements
- Spearhead. I think we all know by now
- Convergence Monday South Charlotte Middle
- Possible Day Zero and The Rock convergence next Saturday to celebrate The Rocks 1 year anniversary. Stay Tuned
No Artificial Sweeteners
Many Pax escaped the fartsack for a healthy dose of pain and suffering. Burpees, Merkins, Squats and a dash of Running were the main items on the menu and everyone cleaned their plates.
Warm up
SSH x 20
burpie x 10
IW x 20
Burpie x 10
Mountain climber x 20
Burpie x 10
run to trail, 5 burpies along the way
trail run and merkins when we finish until the last man is out of the woods
rinse, repeat with LBC till last man exits the woods
run to wall, 8 burpies along the way
Peoples chair x 1 minute
play ground circuit
Pull ups, merkins, squate, run to rock and do burpies – 5 of each
repeat x 10
repeat x 15
REPEAT x 20!
soccer field 4 corners in 2 man teams
partner 1 runs to corner, partner 2 does merkins, repeat.
partner 1 runs to next corner, partner 2 does LBC, repeat
repeat, repeat!
indian run and campus
run to rock for 10 burpies
COT
protractor, LBC
Fineato.
Moleskin:
YHC was encouraged by Hops, wild enjoying a cold beverage, to make the this mornings workout a tribute to the late, great Waler Payton but after a couple burpies I lost all sense of creativity and went to plan B: Run, burpie, run. The two 2.0’s got off easy with a mild does of pain and then they decided to chase geese around campus, not sure if that’s a workout but they both appeared to be sweating to they passed the test. Unfortunately, the golf course was under mainatenence so Calloway had no choise but to post, good to see you brother. Skinner got himself a good burn in before his wife takes him downtown tonight for some good, post birthday celebrating, Happy belated 41st! Coal Miners Daughter, otherwise know as Run CMD, brought the pain even though he’s got an empty house and could have slept in peacefully, #bachelorweekend. Joker was true to form leading the pax in trail runs and playground circuits. If you’re not first, your last. Always strong, thanks for setting the pace. Abacus finally got a saturday off from Q’ing A51, thanks for all the leadership lately. Lots of stromg hussle out there this morning followed by a strong showing at DD for some 2nd F and delicious donuts. Have a good weekend fellas.
Announcements:
no workouts on Monday except for the convergence at South Charlotte Middle School at 7am. Rainbow wigs are not mandatory but they are strongly encouraged. Bring your 2.0’s Fathers, brothers, uncles, neighbors and total stragers. Let’s break a 100 PAX and sweat out a good burn before we load up on hot dogs and potatoe chips.
If the Van is a Rockin’ RUN…
24 Pax posted this morning at Charlotte Catholic HS for #Centurion for a light workout led by yours truly.
The Thang’
- SSH x25
- 15 Burpees
- LBCs x25
- 15 Burpees
- Carolina Dry Docks x25
- 15 Burpees
- Prison Squat x25
- 15 Burpees
Indian Run to Parking Lot across Pineville Matthews Hwy. to shopping center where Planet Fitness gave off a purple glow like a Barney in the background
Partner up for a little ‘Catch me if you can’
- partner 1 take off, Partner 2 5 Burpees and Chase… tag Partner 1.
- Partner 2 continues to run, partner 1 does 5 Burpees
Continue catch me if you can nonstop for 10 minutes…
Active Recovery – Reverse Plank – AKA Countertop Special – Right leg high hold and switch legs
Partner suicide Relay
- Partner 1 run to first marker, back, run to shite Van, back and all the way to end of parking lot and back – Tag partner #2…
- While Partner #1 runs, Partner #2 does Mirkens
- Continue until you smoke 100 Mirkens between the two partners.
Prison Break back across Pineville Matthews Hwy to entrance of Charlotte Catholic HS.
Active Recovery – Plank o Rama…
Split up into three groups
- Group 1 start out hand walk along a 50 ft. wall
- Group 2 Bear Crawl up ramp and to administrative building
- Group 3 Crap Walk back to start
- 1 rotation
Active Recovery – Plank o Rama…
Mosey to parking lot. Break up into two groups for a suicide relay
First guy, sprint to light return, tag second guy, second guy goes, first guy keeps going until finishes.
Smoke…
See told you it would low intensity…
Moleskin
T-claps to Escargot for leaving his wife who is in labor to post this morning… WOW that takes a lot of NADS to get away with that one! Word of advice from a father of two and 15 years of marital bliss… forgo the workout bro.. take care of your wife. lol Oh, we decided if you haven’t selected a name, maybe you should consider Pax. just a recommendation.
Shout out to the Pax today, especially Far side, Purple Haze, Cane, Chelms and Hops. Those boys were smokin’ the catch me if you can. Burpees were not an issue, nor was the running… STUDS
Side note… The white van parked in the parking lot looked a little suspicious Philmont said he saw smoke rising from a cracked, tinted window, Billy Idol music playing in the background. Not sure what was up with that guy, but sounds to me like it was a cross fitter, or one of those planet fitness guys. just sayin’
Convergence this Monday Labor Day at 0700 at South Charlotte Middle (Death Valley) – Headlock your neighbors and come out for a great workout to celebrate the end of summer:-)