10 PAX For A Uphill Battle At The Floater Today

10 PAX For A Uphill Battle At The Floater Today

10 PAX met at the Waxhaw Watertower ready to conqueor the Floater.  Feel free to read below or watch video to see what transpired.

 https://youtu.be/B1Nf6eugNd0

Preparing for battle:

  • Mosey to bottom of Keith Jong Hill
  • Setup Metronome for SSH in cadence
  • Frackless workout means permission to perform cherry pickers
  • Imperial Walkers – Metronome broken at this point, return to normal out of rhythm cadence
  • Merkins

First Push:

  • Partner up – P1 begins with exercise as P2 runs, up/down hill, once back at P1 switch and repeat
    • P1 side lunge jumps up hill, P2 runs to top and returns to P1, switch and repeat until both atop hill
    • P1 crawl bear down hill, P2 runs to bottom and returns to P1 and switch, repeat until all at bottom of hill

Intense Concentration:

  • OYO backwards run up hill and side shuffle down (facing construction)
  • Run Up hill and side shuffle down (facing street)
  • AYG run OYO to top of hill

Second Push:

  • Mosey to short wall and 30 dips OYO waiting on six
  • Mosey over to train bridge

Extreme Concentration:

  • With Partner goal is to perform – Timer is Partner running lap around on sidewalk:
    • 100 Derkins at 1st portico
    • 200 Squats on top bridge
    • 300 speed skaters at 2nd portico

Controlled Breathing:

  • Few Mary exercises while waiting on all to finish

Final Push:

  • P1 begins by doing 10 calf raises per step up bridge, each step change toes straight, in, outward then quick jumps across bridge, then same calf raises down steps, finish with mary
  • P2 begins by doing mary until all have completed first set of steps and then follow with calf exercises noted above
  • Final mosey back to launch

Emerge victorious 

 

Moleskin:

  • Some good chatter by all this morning at YHC expense due to cadence.  Need to practice more with metronome
  • Quick moment of fear in eyes of many in PAX at thought of Train coming through and first opportunity for burpee tradition, feeling quickly subsided as no train approached
  • Good push and great to see Button continuing to make appearance and improving (still not sure what the prancing down sidewalk was, but good work)
  • Thanks Doughboy for trying to teach F3 Lexicon to new Pax
  • Not a robust backblast, but unable to have other 2 muskeeters over to help scribe
  • Little depressing to hear Recalc actually say 5-0 during COT, I miss the forever 49
  • Quite amused to hear Fuse Box ask size requested for Clydesdale shirt, I believe it would be foul to have anything less then XXL.

 

Announcements:

  • If interested in signing up for CPR class reach out to Madison who is organizing a class for Feb 17th
    • https://f3southcharlotte.com/2018/01/26/cpr-training-pre-blast/
  • If interested in Father/Daughter Dance March 2nd at Ballentyne Hotel, talk with Gatorcub for more info
    • http://www.markthismoment.com/
  • Brolympics are Feb 24th -Opportunity to compete or volunteer (spot Frack on benchpress)
    • https://f3southcharlotte.com/?s=Brolympics

 

9 miles at a Boot Camp! What?!

We had 10 PAX show up this morning at the Arsenal:  3 double pre-runners w/ boot camp, 6 single pre-runners w/ boot camp, and 1 single pre-run only.  Each pre-run accounted for 3 miles of today’s total and the boot camp was also worth 3 miles.  Here’s the workout.

Mosey around front parking lot

Warm-up

Happy Jacks – 5 cadence side straddle hops followed by 2 quick jump squats (they put a smile on my face anyway)

Mountain Climbers, Low slow squat, Windmill, Moroccan Night Club

Front Parking Lot – 2 Rounds

10 Muscle ups

1 Lap, exercise in 2 intersections

20 Squats

30 Freddy Mercury

Playground – 2 Rounds

2 Laps between each exercise

10 Pull-ups

20 Step ups

30 Peter Parkers

Front of Highschool

15 Merkins, run across parking lot

15 Carolina Dry Docks, run across parking lot

20 Leg Thrusts, run across parking lot

15 Merkins, run across parking lot

15 Carolina Dry Docks, run across parking lot

Head to COT.

Thanks for all the hard work this morning PAX.  Hopefully, it was worth while.

A little soul for my birthday

18 (?  I thought it was 17 but I had 18 names?….dementia) PAX showed for an emotional birthday tribute to YHC…..the gifts, the speeches…..touching.  All my dear brothers posted – – those that did not are now dead to me.

 

The Thang:

A weak disclaimer given, we did the slow mosey around the front of the building and circled up in one of the crystal smooth parking lots of OP Elementary.

IW x 20 IC

Wide Arm Merkins x 10 IC

Low slow squats x 10 IC

 

That’s it – – we took a short trot to the basketball court for instructions.

Here’s the real Party:

16’s – sort of – technically we’ll do a Modified Soul Crusher:

16 Burpees

Run to gate opening

1 Merkin

Run to bars:  5 pullups

Run to far gate opening:  5 jump squats

Sprint (?) back to the start.

Then continuous repeat counting down from 16 burpees to 1, and up from 1 Merkin to 16, with the pullups and jump squats being the same.

 

This we did for a while.

 

A little Mary as the quitters started to gather on the basketball court.

Mosey back to the launch point…….Done.

 

Moleskin

Well, that was easy.

This is known as the Modified Soul Crusher – the real Soul Crusher working up to and down from 20….takes about an hour and at about 25 minutes you are wondering what in the world you have begun…..ensuing despair…..Soul Crusher.

But it is a fine workout, don’t you think?  Full body.

Good work out there – – a few pity postings, which I appreciate.  Hate to show up to an empty parking lot (done that).

No announcements.

Still praying for ‘Bout Time, his son Jennings, and family.  God WILL heal, strengthen, comfort.

The Rain Held Off, But the Workout Did Not!

Post on behalf of Shepherd

The Thang:

Mosey around the Parking Lot.

COP

  • SSH X 20
  • IW X 20
  • Merkins X 10
  • LSS X 15
  • 5 Burpees (OYO)

Mosey to the Tables at the front of the school. 10 Dips, 10 Step-ups (each leg), then Run to the 2nd light pole near the entrance; Repeato, except 10 Derkins in place of Step-ups, then Run to the Stop sign.

Mosey back to the Bus Lot, and partner up. Partner 1 runs around the track one lap, while Partner 2 does called exercise, then flapjack, until all exercises completed.  Merkins X 100, LBC’s X 200, LSS X 300, and 50 Burpees (just to make it fun!).

Mosey back to Front Parking Lot for a little Hill work! 7’s on the hill, LBC’s at the top, and Bombjacks at the bottom.  (Watch out for the soggy ground at the bottom!)  Here comes a little bit of rain!

Time for exactly 6 minutes of Mary:

  • Dollies X 25
  • Dying Cockroaches X 15
  • Superman and Bananas (until they were begging for mercy!)

Moleskine:

Was this supposed to be a “Moderate” workout? Guess I’m not crazy about Moderate; so, we’ll have to settle for “MADerate” instead!  The PAX were forgiving, nevertheless!  All were glad that the rain held off, but may have preferred a modified Thang due to rain, rather than the Maderate Thang!  eHarmony was happy to have a little rain for the cool down stage!

TClaps to Sticky Note for taking us out!

Shepherd.

 

  • Announcements:
    CPR class signup deadline is Sunday 2/11.  (Contact Madison)
  • F3 Night at UNCC on 2/17.  Tickets are 6 dollars online with F3 discount.  Full price at the door.  Contact Gypsy if you need more information
  • 1st official SFN race is the RunJaneRun 5k on 3/3/18  (F3 has a team to register with when you signup)
  • Conviction AO is closed 2/14 for a convergence with Mint Hill at Pain Academy (Bain Elementary)

 

The Tale of Two Weinke’s

Anvil is a great AO and group of guys.  It’s also on Wednesday which is my usual off day.  Hard to get the body out of routine sometimes to do it.  After sign up geniusing my way to a Q in 2 week, Chelms pings me looking for a trade for this week.  Done.

Forecast last night had rain starting right around launch time so needed to be prepared with a wet weinke and a dry weinke.  (I’ll let you come up with your own 8th grade sense of humor joke on that)

5:30 launch and it was dry.  Brief disclaimer to a light crowd of 9 men who gambled on the weather and won (sort of).

Mosey off to front parking lot with about 75 yards of backwards run thrown in.

Head over to Life Center entrance for COP:

Low Slow Squats, Imperial Walkers, Merkins, elbowing planks and plank jacks.  Warm.

The Thang:

Head over to rock pile.  Pick a lifting rock you are willing to carry, a little way.

Head around front of church and back to picnic tables by cars.

Round 1:  20 overhead press, 20 curls, 20 step ups with rock.  Repeat 3x

Run to end of cars, 10 burpees, run back.

Plank-o-rama

Round 2:  20 Flutter Press, 20 lying down lat pulls, 20 Romanian Dead Lifts.  Repeat 3x

Run to end of cars, 10 burpees, run back.

Plank-o-rama

Bring rocks to street and leave them.  Head to base of North Face.  10x jump squats, up North Face 10x Sister Mary Catherine (each side), back to benches for 10x split squat each leg and 10 jerkins.  Hairburner rock 15 yards and back, lunch walk with rock 15 yards and back.  Repeat circuit 2x on your own.

Staggered Arm Merkins while the 6 comes in.

Carry rocks back, some wall sits on the return home, then AYG from Life Center to launch point with last 60 seconds.

Done.

Moleskine:

So other than a few minutes in the last 3rd of the workout, the rain held off.  But it came in time to pull back from an extra round of North Face.  I heard no complaints.

I have never tried use rocks as hairburners so I figured why not today.  All the guys lined up with me to start.  Next thing I know they are all standing around looking at me and looking at the 15 yard scratch I left in the pavement.  Glad you guys are with me!  Not wanting to cause any significant marking of the AO parking lot, we audibled to the lunges.  If the rain doesn’t wash things away we have a solid start/finish line for the next few weeks.

Purell and Rachel continued the race out front that they started on Monday at The Matrix.  Hard to slow those guys down.  Mermaid, Lorax, and Brilleaux were close behind as well.  Hammer and Uncle Phil kept a strong steady pace, and The Wall kept it close.  A very strong effort considering he was coming back from extended absence.  Very glad to have you medically cleared and ready to post again brother.  Next time drag Haze out with you.

Appreciate the takeout from Mermaid.

Announcements:

  • Madison is organizing a CPR certification class for Saturday 2/17.  If you are in town, its strong encouraged you attend for your first time or a refresher!
  • Run Jen Run is coming up and is a local Speed for Need race.  Sign up!
  • Brolympics sign ups are under way.  Time to step up and test your strength, endurance, and speed against the rest of the PAX

-Alf

The 12 Days of Groundhog Day

6 studs rolled up on Old Providence Elementary at 0700 on Saturday for another edition of Ascent. YHC pulled in to find High Tide’s bright blue Jeep had delivered a litter of kettlebells ranging from 30# to 80# all over the parking lot. High Tide rolled in from his jog (#overachiever), the rest of the pax mosied up, and we got started.

Warm-up:

Slow mosey around the parking lot.

  • Dead stop swings x 10 OYO
  • IW x 15 IC
  • Dead stop swings x 20 OYO
  • Prying squats x 3
  • Swings x 20 OYO
  • Merkins x 10 IC
  • L-hand swings x 10 OYO
  • Low slow squats x 15 IC
  • R-hand swings x 10 OYO
  • Merkins x 10 IC
  • Alternating swings x 20 OYO

The Thang:

The 12 days  of Christmas Groundhog Day: Perform day 1, then day 2 + day 1, then day 3 + day 2 + day 1, etc.

  • Day 1 – 1 dozen swings (2H, 1H, whatever)
  • Day 2 – Turkish getups (1 per side)
  • Day 3 – Reverse lunges (3 per side)
  • Day 4 – Snatches (4 per side)
  • Day 5 – Shoulder presses (5 per side)
  • Day 6 – Overhead triceps extension
  • Day 7 – High pulls (7 per side)
  • Day 8 – Cleans (8 per side)
  • Day 9 – Merkins – at this point, High Tide pointed out that we were running out of time, so we skipped to day 12 and counted down
  • Day 10 – Goblet squats
  • Day 11 – Russian twists (11 per side)
  • Day 12 – 1H swings (12 per side)

COT

Announcements:

  • Keep Header and his family in your prayers as his father passed away last week.
  • Please keep my good friend (Richard Wheeler) and his family in your prayers. His dad has been diagnosed with an aggressive form of cancer and is in for a tough fight.

Moleskine:

  • High Tide was the scheduled Q and took his responsibility seriously by drafting the weinke you see above. When it turned out he might be on the road (he was taking Low Tide to visit Auburn – enemy territory!), YHC volunteered to pick up the baton and apply the beatdown. Thanks to the pax for posting despite the Q switch.
  • With the weather looking chilly and fully expecting the pax to fartsack, YHC reached out to Goon and promised to buy him donuts if we were the only two in attendance. Thankfully, we had some company to keep us honest.
  • Low Tide was not impressed by what Auburn had to offer, so not only did High Tide post, but he pre-ran the workout. He also brought about 2x as many kettlebells as we had pax. #sharingiscaring Everyone even took a turn swinging the 80# KB at the end, which is always fun (in small doses).
  • The small batch format allowed everyone to take their time working on the more complicated exercises, specifically the snatch and the TGU. Both are tricky and require a lot of practice, but are great KB exercises. The snatch is my favorite, the TGU is High Tide’s. If you want to work on your KB skillz, Ascent on the first Saturday of every month is a great opportunity to do so. It’s usually not very crowded and you can get some instruction from more experienced pax. Highly recommended.
  • Thanks to Moon River for the timely description of the vagus nerve and vagal response, which allowed us to take a surreptitious 10 count. Okay, it was more like a 20 count. That guy must be a doctor or something. #smart
  • Thanks to Sony for acting as site Q. We miss seeing you out there and hope you’re back soon.
  • Please sound off below with anything else noteworthy that YHC didn’t mention.

The not exactly Keats Thrive backblast

Twas five thirty in the morning

at Carolina Courts’ Thrive,

the Pax were still waiting

For the Q to arrive.

 

Alas, now it was clear Madison had fart-sacked.

So co-site Qs took charge of the Pax,

On Hoffa, on Gypsy and Hairband, and even Glass Joe

Time to get to work, including some bomb jacks.

 

While the Q was all snuggled, warm in his bed

and visions of sugar plums danced in his head,

The Pax did suicides, flutters and many burpees,

plus Merkins, 7s, bicycles, even LBCs.

 

The moral of the story

Everyone should now know,

Don’t brag on your Weinke

If you’re going to no-show.

 

Background:

Monday evening Madison tweeted and posted on Union County F3 FB page dire warnings of how devastating Thrive would be the following morning with him as Q.  His Weinke supposedly would make grown men cry and blow away any ‘moderate’ limitations of Thrive.  Or something like that.  Good thing Madison is a stand-up guy and can ‘take it’ because as you now know by the awesome poetry above, he fartsacked.  Several “explanations” (excuses) followed concerning the alarm on his iPhone being set to the wrong day or something.  But he summed it up well when he said “I’m never going to hear the end of this”.  He’s right.

The Thang:

So at 0530 Bernanke (co-site Q) said “let’s mosey!”  As we mosied around the parking lot, Bernanke asked Nomad (other co-site Q) how do you want handle this?  I suggested he lead the COP, meanwhile I would plan and lead the next evolution.  We would flap-jack evolutions until time expired.  Sometimes you have the luxury of time and can develop detailed, intricate plans that  actually work like General Schwartzkopf and the ‘Left Hook’ and the ‘Shock and Awe’ air campaign in Desert Storm.  And sometimes you have to ad-lib on the fly and adhere to KISS.

COP

Hillbillies X 21

Windmills X 14

5 Burpees (OYO)

Arm circles (10 each direction)

Hand release Merkins X 10

 

Mosey to the road for Island Suicides:  run to each island/archipelago/isthmus/geological feature and back.  At each island, stop for in order, 20 each LBCs, dollys, flutters and bicycles.

Over to the frost-covered hill for a round of 7s:  bomb-jacks and squats.  But regular running would be too easy – uphill portion was run backwards.

Mosey down to the soccer field to cross it length-wise.  1/3 via bear-crawl, 1/3 via lunges and the final 1/3 via crab walk.

Mosey up to the road.  At each succeeding Hairband (short) light pole do the following number of merkins:  25, 20, 15, 10 and 5.

Extended mosey around the building back to the shelter area of the park interspersed with karaoke left and right, butt kickers and running backwards.  At the picnic tables do 20 step ups (10 leading each leg) and 15 dips.  I meant to say dips but inadvertently said merkins.  Given the earlier merkin-fest, there was loud #mumblechatter  and groaning by the PAX.  I corrected myself but the thought did cross my mind to let the merkins order stand.  But I succumbed to a rare moment of charity.  I felt kinda dirty about it.  The over to the wall to relax in the people’s chair.  While there, two rounds of air presses, 50 and 100.

The Pax seemed relieved when I turned the Q back to Bernanke assuming we were done with the (evil) wall.  But Bernanke had other plans:  2 rounds of balls to the wall (including a non-sequential 10-count by Shake N Bake while we were inverted), 20 donkey kicks and 5 burpees just for giggles.

Mosey back to the parking lot for Mary:

backscratchers

dying cockroach

rosalita

America hammer

Moleskin:

I know 15 PAX were present.  But I am remembering only 14 of the 15.  So apologies to ever’s name is escaping me at the moment.  Actually, for a #Respect, I am kinda proud I got 14.  The 3 sure signs of getting older:  1. memory loss, and what were the other two again?  (Edit:  #15 has been added!)

TClaps to Hairband for taking us out.  Comments began to fly immediately about the grief that was to be dished out to Madison.  And then a lone voice of wisdom reminded us we should first ensure that Madison is OK before we assume he just fartsacked.  Gypsy had his phone out and established contact with Madison.  Madison responded which was a mistake.  He was OK.  Open season.

TClaps also to Shake N Bake and Glass Joe for joining me on a pleasant 3.6 mile pre-run before the frivolity ensued.

Thrive is a great group of men and it’s an honor to be a part of them/us.  But we are men – the jokes/comments are often (almost always?) sophomoric.  There is much #mumblechatter directed at everyone.  You better have thick skin because everyone gets their share of incoming fire.  You gotta take it as well as dish it out. Good thing Madison can take it.

Madison has requested to Q Thrive next week.  That’s great.  But Bernanke and I will have a back-up Weinke prepared this time.  Just in case.  Ya know, those iPhone alarms can be tricky.

Bro Speed 3 – Pyramid of Pain

23 PAX made it out to BroSpeed event #3 – the Mile Pace Pyramid.  Never an easy one, and save some directionally challenged “Northeners”, all the PAX made it back safely in spirit but perhaps crushed in body.

The THANG:

  • 0500 – Warm-up group was out looking for cones, and whilst there were some spotted, no one quite caught who left them there.
  • 0515 – PAX don’t need to be babysat. They can leave home all by themselves and find their way to Rushmore.  Fortunately, it’s a common place we use, so no trouble making it there.  Only Tuck and Mario tried to go an alternate route.
  • 0525 – Q joined somewhere along the way and there’s always one PAX surprised, this time it was Madame Tussauds, that he actually showed. Commence warm-up drills along the 100m markings.
  • 0530 – Explain the full workout a few times to the PAX. Yes, it’s the same pace the whole time.  Yes, recovery is the same distance as the interval.  Yes, it’s going to hurt (not asked, but some knew what was coming…).
    • 4x200m at 1 Mile Race Pace (a.k.a. Repetition Pace from a great pacing calculator at http://runsmartproject.com/calculator ). Regroup the PAX at end of the round.
    • 2x400m at 1 Mile Race Pace. Regroup the PAX at end of the round.
    • 800m at 1 Mile Race Pace – back up slightly on the hill to run a downhill 100m to “drop-in” this beast. Regroup.
    • 2x400m at 1 mile race pace. Regroup.
    • 2x200m at 1 mile race pace. Cut off due to time and head back to the Vine.  Unless you live north of (or near north of) Hwy 51 and therefore the buildings and parking lots of Ballantyne Corporate aren’t as familiar to you and you end up running a looong way back (not a Cheddar-long way, but just out-of-the way).
  • 0615ish – COT at the Vine
  • 0630 – 12+ PAX (we let some Bagpipers attend, too…) at Einsteins for 3rd F Timekeeper with a discussion question dropped by Paper Jam

Moleskin:

  • Previous weeks saw us put in 2 miles of 1 mile pace intervals per week. Week 1 was 4x(200,200,400), and last week 2 was 8×400.  So the 2.25 miles at pace this week (should have been 2.5mi, but we did cut it short by 2×200) of mile goal race pace is not THAT much more…so why does it hurt so bad?  It’s because that 800m is a badass of an interval for several reasons:
    • 1) running it after already have “warmed up” with a mile’s worth at that pace
    • 2) Coach Jack Daniels only recommends “elite” runners run more than 2minutes at the Repetition Pace, and though there were some fast guys this morning, no one was under 2:00 for the 800…
    • 3) running “BTTW all the way to Ballantyne Commons PKWY” is a long way from the Bull Ring
    • 4) you try to relax at this pace, forget to breathe, and your body demands more oxygen by giving you the “IceNines” – gasps of air between dry heaves
    • 5) it just sucks
    • 6) everyone out there ran the whole 800!
  • The L-word – Lap buttons have been the new find at Swift lately. Apparently, even Swift FNG Purell knew how to find his, so what took Erector so long?  Well, good news everyone, Erector found his button!
  • YHC will be combing through the 18 PAX (!!) on Strava that had Swift results posted from today. Expect some comments on your workout and a full table that gets added to this backblast or a Google Sheet link.  What we’re looking for is consistency in the intervals… if they are all at Mile Race goal pace, then they should be within a small range of each other.  Next week will be another workout with similar pace, though there will be one Time-based Interval thrown in, so continuing to know that pace through to the Brolympics is key.  Now, just to get Frasier and Madame Tussauds to upload their stuff, and Picasso to get on Strava, we’ll have perfect Strava attendence and YHC won’t have to record names at COT…
  • Great to have Site FNGs Purell, Laronda, and Ickey Shuffle out today. Whether it’s just dipping your toes in the water or making a streak of it, great to have you.
  • Seemed like traffic along Rushmore was at an all time low, which is a good thing. Only one car that YHC recalls actually passing through the PAX, and none during the hard intervals (which is a good thing since they were only measured on one side of the road and we weren’t about to run short/long using the other side…hahaha!
  • Painted markings that YHC is laying out to set the cones should be there for a while, though the generic Yellow paint used to mark them on the curb is a good / bad thing. Good that it’s faint and won’t look like we’ve marked up the place, but bad in that you need a headlamp to see it.  We’ll see if some reflective marking paint is a good addition or if it becomes too obvious and gets the authorities attention.  Anyone have experience with this sort of thing that knows any rules about markings in the public right of way?

 

Announcements:

  • After the Brolympics and starting in March, the run Qs of South Charlotte are coming up with a new coordinated structure to workouts. More details to come, but it should allow those that want to run at Swift, DevilsTurn / Pursuit (new similar running option to DT that’s down in Millbridge on Thursday mornings), Mountain Goat, and others, but don’t want to get smacked in the face by something like Hills for all three days.  Also, should allow PAX to step up and Q with part of the workout already defined.  Stay tuned!

Tabata stretching

With no disclaimer given (#notaprofessional), YHC got going:

Devo:

And all things, whatsoever ye shall ask in prayer, believing, ye shall receive.
—Matthew 21:22

Prayer is a two-way conversation; it is our talking to God, and His talking to us. As a Christian, you have a heavenly Father who hears and answers prayer. Jesus said, “All things, whatsoever ye shall ask in prayer, believing, ye shall receive.” Every man or woman whose life has counted for the church and the Kingdom of God has been a person of prayer. You cannot afford to be too busy to pray. A prayerless Christian is a powerless Christian. Jesus Christ spent many hours in prayer. Sometimes He spent the night on a mountaintop in solitary communion with God the Father. If He felt that He had to pray, how much more do we need to pray!

Prayer Is a Conversation

 
Main Thang:
Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up
Meet @ Table Top
 
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
 
Meet in Table Top
 
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
 
Malasana 60s
Vinyasa 1X OYO
Meet in Table Top
 
LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top
 
Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO
Meet in Table Top
 
Cross shoulders 45s (L/R)
Neck stretch 20s (L/R)
Vinyasa 1X OYO
 
Single knee hug 45s (L/R)
Dead pigeon 45s (L/R)
Supine twist 45s (L/R)
Vinyasa 12X OYO
 
Happy baby 45s
Bridge 45s
Double knee hug 45s
 
Shoulder across chest stretch 45s (L/R)
 
 
Announcements
CPR training Saturday 2/17 REGISTRATION DEADLINE 2/10.
Here’s the pre-blast
Here’s the link to sign up.
 
Moleskin

Funny but true: Gumby guys know that like “your” church pew, things just won’t go well if someone else sits where you always sit.  Good thing nobody took anyone else’s spot this morning.
 
Glad to see No Regerts back out in the “gloom.”
 
Also happy that the tabata timer worked pretty well, and got thumbs-up from the guys. Think I’ll use that format again.
 

Devo reflection:

Luke 18:1

Then Jesus told his disciples a parable to show them that they should always pray and not give up.

 

 

 

The Three Hills of Merkins

17 men headed out into the gloom for a little bit of running, some merkins and whole lot of Kettle bell reps.

Warm up
2 laps around the track
20 X SSh
15 X IW
15 X Squats
10 X Low slow merkins

The Thang:
Partner up and mosey to the church parking lot
Partner 1 will run the three hills up to the road while doing 5 merkins after each hill
Partner 2 will do a set kettle bell exercise until partner 1 returns,
then flip flop until you reach the total repetitions, plank or LBCs until everyone is done

Round 1 200 Swings (Bulldog and Stone Cold 50)
Round 2 200 curls (Bulldog and Stone Cold 50)
Round 3 150 deadlifts (Bulldog and Stone Cold 50)
Round 4 150 Squats (Bulldog and Stone Cold 50)
Round 5 150 overhead presses (Bulldog and Stone Cold 50)

Return to school parking lot, extra credit  farmer carries and merkins

Then the legendary Stone Cold led us in the flutter to finish off the workout.

Moleskin:

Thank you, Chin Music and Blazing Saddles, for the honor of letting me lead this workout. Great job pax hope everyone had a good workout. My 5-dollar Casio watch said we had 6 miles but the salesman who sold it to me told me “It don’t work so good outside or inside”. Smokey thanks for taking us out and being my partner. Next time we need to start on the other side of the lot where the hill is smaller. I know Tweetsie and Lois feel the same way. It was hard to see the whole pax today with us so spread out but pretty sure it was Yetti and Country Living sprinting over the hills nice job. Night Court great too see you out again keep coming out. Mad respect to Cage who took the honor of the oldest and wisest, even with a bad wheel. Tulip one day the Jets will have a good quarter back. It will happen.

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte