Millbridge Run #1: Triple Creek Crossing
6 men posted in sub-rational temps at the clubhouse in Millbridge (subdivision in Waxhaw) to get their first taste for what this great AO has to offer.
After greeting and discussing the vision for the site, we were off w/ no disclaimer. The inaugural 1.4 mi loop route featured a variety of surfaces/features to keep things interesting: road, trail, bike path, a large covered bridge, a wood bridge, a long suspension bridge and a shortcut scramble up a steep dirt hill. Typical Tuck.
Most of us got in 3 loops and ~4.5 miles, slightly lower than expected due to the discussion at the beginning, running on trails, freezing weather and ending a few minutes early. YHC expects over 6 going forward. Speaking of freezing, that is just what YHC’s beard did. Now I know what I will look like in 10 years.
Johnny Utah had a PF flare-up shortly after starting and was forced to endure 40 cozy minutes in the warm confines of my car. I’m not sure if I feel bad for him or the rest of us. At the end of the workout he emerged rested and toasty warm to take us out.
Goodfella is a Millbridge resident as of TODAY (1/4) and knew he couldn’t miss the inaugural run. But man, he gets some serious extra credit for posting on moving day. He drove from Ballantyne TO Millbridge for the workout. Then immediately back to Ballantyne to meet the movers. That’s some dedication right there.
Bratwurst wouldn’t miss a new run workout on his home turf. In typical Brat fashion he was there to dish some good headlamp and route advice to the PAX.
Das Boot showed up w/ no HC- a pleasant surprise. My sales pitch at Dromedary the day before must have worked. Despite some leg warmer (yes, leg warmer) issues he made it through unscathed. Definitely hope DB is a regular at this workout.
Jingles, a Millbridge resident, must have succumbed to my Dromedary pitch as well. For most of the run he pondered over how far Millbridge home values would drop after GF’s move. Time will tell, Jingles but I would get out while you still can.
Join us next Thursday at 0515. We launch from the Millbridge clubhouse. Bring a headlamp.
-TUCK
Taming the Beast
Posted on behalf of Hannibal:
The PAX:
Marge, Snowflake (R), Gummy (Run In/Out), Runstopper, Hopper, Scratch & Win, Puddin’ Pop, Frosty Paws, Queen, Chico, Sleepy, Jet Fuel, Hops, Hannibal
The Thang:
Brief disclaimer where I confessed that I cared about the men, and we were off. Light jog from parking lot to corner of Summerlin & Wessynton.
Warm up exercises
- SSH
- IW
- Low slow squat
Enough of that, as the pax were starting to get a little loud, and YHC was a bit concerned about waking the neighbors up. #2ndAmendment
We then (mostly) flawlessly executed The Extended Beast – (6 exercises, 6 counts, 6 times), working our way down Wessynton, Cornwallis Camp, Stonecroft, Colony, and Abbottswood stopping every two driveways (or every other driveway for those requiring translation Gummy) for the exercises. Reconvene after each “set,” with leaders planking until the six arrives.
Back at school, active recovery with peoples chair x2, with arm exercises.
Mosey to benches on the east side of campus, get in groups of 3, with a couple 4s – that’s fine. Partner 1 stays at benches for dips. Partners 2 & 3 run across front of school to new benches on the west side of campus. Partner 2 stays at these benches for dips. Partner 3 returns to original (east) benches to start the relay and relieve Partner 1. Repeato 2-3 times, switching from dips to step ups midway.
Finally, mosey back to launch for 2 minutes of mary (LBCs and Dollies).
Done.
The Moleskin:
When I was asked to substi-Q by Queen on Tuesday, my first thought was sure, but I’ll be leading from the six. Hence, the plan to get some running in (no rocks for Hannibal) while keeping us together and burning off more of the holiday fat. And as most Qs know, it’s also tough to be original at a (great) venue that has hosted hundreds of workout. I felt that there was the right balance of complaining and friendly banter that I’ll deem the workout a success.
It was great to see the turnout this morning, and YHC appreciated those who came out in support of a Hannibal Q (new it must be easy), including Hops (#GoDeacs), who I received a text from yesterday that I gathered was checking to see if I was even still alive. Runstopper was fresh off a plane from Alaska, where he travelled for a 2-hour meeting. What??? Gummy, Marge, Hopper, Chico (#GoDeacs), and Sleepy were pushing the pace on the Extended Beast. Frosty Paws and Scratch & Win were pushing hard, as well. Snowflake is probably still trying to figure out how his team went from first to last on the first leg of the relay. #CheatersNeverWin I didn’t see much of Queen, though he was dressed for the recent 20-degree days and not the balmy 50 we had this morning. Jet Fuel was there, having recovered from lack of sleep Monday night and basking in another Bama Natty. #TiredofThat Puddin’ Pop is always driving hard, and fortunately spared us from needing to pull out our auxiliary gas masks. #ThankYou
Announcements:
2 prayer requests
- For the youth of America who are struggling. Cole Swan lost a friend yesterday who he’d hiked the AT with who OD’d. Pray for our kids – it’s a tough, scary, and hard world.
- For ‘Bout Time and his family. Jennings was diagnosed yesterday to be in the “high risk” category of his leukemia, which will require a bone marrow transplant. Pray for all of them, for the family with newborn twins, and for our God to heal him through his mercy.
The Rebel Yella
The Rebel Yell was a battle cry used by Confederate soldiers during the American Civil War. Confederate soldiers used the yell during charges to intimidate the enemy and boost their own morale, although the yell had many other uses.
We are not an intimidating group of men, so here is what we did instead:
18 PAX for this week’s episode of Rebel Yell, logging 3.01 miles and a few other exercises…
#Disclaimer
Yes.
#Conditions
High 40°’s with a tropical breeze (compared to 11°)
#WarmUp
Mosey to the HT parking lot, circle up and run through the following exercises IC:
- SSH x 21
- Cherry Pickers x 10
- Diamond merks x 10
- Regular merks x 10
- Wide Arm merks x 10
- Low Slow Squats x 10
#TheThang
Location #1: HT Parking Lot (same as warm-up)
Parking line suicide:
- Line up abreast staring down at 9 parking lines ahead
- Touch each line in a traditional suicide race (Doc obviously wins, but only logged 2.97 miles, interesting)
- 5 HR merkins + 5 two-hand slap jump squats each time you reach the starting line
- Google Earth’s ruler tool tells me this is a 1-mile run (felt a lot longer so we cut it short at the 15 minute mark)
Wait for the six, 2 sets of: Bear crawl to Line #1, lunge walk back to the start
Location #2: Fountain
Grab a partner – P1 runs the full lap (approx. 70-80 seconds each Round) around both buildings, while P2 gets AMRAP of the following exercises, flapjack each round:
- Round 1: Box jumps (or step ups)
- Round 2: Dips
- Round 3: Agility Stairs (or toe taps)
- Round 4: Chair squats, arms above head
Plank up and roll right into 10 x 6-count incline merkins (Freyley’s was the only one to do these correctly, surprising I know – but i think they should have been 8-counts) – turn around 10 reps of 6-count decline merks.
10 minutes remaining: Run through the 4 rounds above, but with a half lap around the 1st building.
Quick plank rotation and a jailbreak back to home-base for 10 merkins and 10 squats OYO.
Time is called a few seconds late and its a wrap.
Overall, we logged a few steps over 3 miles.
There was a lot of complaining about this so-called 10 minute hairburner at the Maul thanks to MT. But that quickly was muted and we went to work – really good work by everyone and glad to see Yogi from SC make regular appearances on his work trips. The Teddy and Mary-Kay duo are back on track after a battle with the swine flu. Glad to meet Brisket today – part of the meat and three, and a fellow Park Crossing resident. No Show finally showed to a workout after a holiday hiatus. War Eagle was extra smiley, Roll Tide – get ready for his VQ at Bagpipe on Tuesday (1/30). Olaf thawed out from his 11° FNG post and put in some strong work, glad to have you out there my man.
Billy Goat on Q next week!
#CountORama / #NameORama
18 PAX & zero FNG
Announcements:
- This Saturday (1/13): Convergence @ DaVinci for a 2-year anniversary party, 6:30 – 7:30 with ChickFilA afterwards. *Stonehenge AO will be closed.
- Brolympics is on the horizon – Saturday (2/24)
- SOB’s 2nd Anniversary on Tuesday (1/16) @ Bagpipe – Mr. Haggis on Q. SWIFT may be closed, check with Bratwurst.
– Tagalong
Guess that 90’s tune
12 studly men ventured out for a monster of a Meathead workout.
THE THANG
Warm up
10 x Two handed swings
10 push-ups with right hand on Bell
10 push-ups with left hand on bell
Repeat down to one.
10 deep goblet squats
10 lunges right leg without bell
10 lunges left leg without bell
Repeat down to one
10 two handed up right rows
10 kettlebell high pulls right arm
10 kettlebell high pulls left arm
Repeat down to one
10 bicep curls with kettle bell
10 cleans with Right arm
10 cleans with left arm
Repeat down to one
Doubles with partner – swing, clean, squat, press rounds of 3,4,5 & 6
Big Finisher
Snatches x 5 each arm
Thrusters x 5 each arm
Goblet squats x 5
Single arm swings x 5 each arm
5 burpees
Repeat x 2
COT
YE OLDE NAKED MOLESKINE
Record turnout for 2018 at Meathead this morning and it may have something to do with the temperature being above 20. YHC likes to think it was the promise of a tough workout and quality tunes of the 90’s variety. As I pulled into the parking lot Fireman Ed was already yapping away and I considered tapering the workout to allow for his green bell and lack of form but we ended up sticking to the plan banging out 124 merkins in the first few minutes. Here are some things we learned this morning:
- Country Livin was born in 1989 and his mum would not let him listen to “Pretty Fly for a White Guy”
- Young Love and Fireman Ed were talking about the dangers of the “fake pill”…
- Tackling Dummy came out for his first F3 workout of 2018 #kotters
- Been Around the World by Daft Punk is one of the most annoying tunes ever.
- MMM Bop is not the theme tune of Marshville, NC.
- Witch Dr and Blazing Saddles are getting dangerously close to 50!
- High Tide hinted at a name change to Roll Tide.
Good crack today fellas. Thanks for coming out and keep up the momentum for 2018.
Announcement: New Third F named the ManCave meats at Arboretum Panera Bread at 6:30 am on Fridays. Going through the daily study of www.hereadstruth.com
Cheers,
BD
Finally recovered enough to write the backblast: 3-5-7
5 pax posted in the cold temps, wondering what was in store. 3-5-7, that’s what, offering a little something for everyone. New heavier bell for Christmas? We gotcha covered. Feel like going lighter today? No problem. Same ole, same ole bell? Come on in; we’re good here.
Disclaimer
The Thang
COP:
- 10 one-hand swings
- IW
- 20 one-hand swings
- Low slow squats
- 30 one-hand swings
- Prying squats
- 20 one-hand swings
- Merkins – IC (by Voodoo, since he requested them)
- 20 one-hand swings
Circuit One:
(3 reps if your bell is 50+ pounds; 5 reps if your bell is 40-49 pounds; 7 reps if your bell is <40 pounds)
Superset 1:
- Push press, L + R
- Goblet squat
- repeat 3x total
Superset 2:
- Snatches, L + R
- Goblet squat
- repeat 3x total
Superset 3:
- KB merkins, L + R
- Goblet squats
- repeat 3x total
Waiter carry to playground
Circuit Two:
Superset 1:
- Pullups
- One-hand swings, L + R
- repeat 3x total
Superset 2:
- Push-press, L + R
- One-hand swings, L + R
- repeat 3x total
Superset 3:
- Teabag squats (aka deadlifts)
- One-hand swings, L + R
- repeat 3x total
Repeat entire Circuit Two
Waiter carry back to parking lot
Repeat Circuit One
Miscellaneous Mary to recover, er, work our abs
Done
COT
Announcements
Naked Moleskinne:
Well, taking nearly a week to recover enough to write the backblast, memory of the mumblechatter is lacking at this point. #cobains
Pulling into the parking lot, I thought it might just be Voodoo and I (as he was pulling in directly behind me), but with moments to spare, three more pulled in to join in on the fun.
The idea was to offer a basic, meat ‘n’ taters style workout, with lots of swings, squats, and some pullups, while also offering an appropriate rep count based on bell size (low reps, high weight; high reps, low weight; moderate, moderate).
Another full set of both Circuits One & Two were planned, but as per usual, it is easier (faster) while planning than in practice.
Thanks for joining in on the fun.
Aye!
AMRAP / People’s Bear / Not My Rock
27 PAX posted at Dromedary even though Tuck was on Q.
Thang
COP (all IC): SSH x 20, IW x 20, MC x 20, merkins x 15, Carolina dry dock x 15, lateral cotton pickers x 10
Mosey behind high school for 20-min AMRAP course:
- Run around globe traffic circle backwards
- Bear crawl between the 2 benches that are between the tennis courts
- U-turn and head back the way you came, stopping for alternating sets of 10 in-and-outs on the bench and 10 dips on the bench (3 sets of each)
- Head to bench on far side of tennis court for 20 derkins and 10 Bulgarian split-squats each leg.
- Mosey behind tennis court back through the area with the 2 parallel benches, stopping for alternating sets of 10 in-and-outs on the bench and 10 dips on the bench (3 sets of each).
- Mosey back to globe traffic circle and start over.
People’s Bear:
Mosey to narrow courtyard w/ brick walls at middle school. Everyone line up on one side in people’s chair. First guy bear crawls to opposite wall and back. As soon as he touches opposite wall, 2nd guy starts bear crawl to opposite wall. And so on. Continue until all 27 men have had a turn. PAX perform overhead press in people’s chair while waiting.
Not My Rock:
Find lifting rock near launch and circle up. Put down your rock and pick up your neighbor’s. Perform various exercises, stopping in between each set to pick up a rock that is x number of rocks away from you around the circle.
- Bicep curls x 10 IC
- Overhead press x 10 IC
- Tricep extensions x 10 IC
- Flutter w/ rock overhead x 15 IC
- Bicep curls x 10 IC
- Overhead press x 10 IC
- Tricep extensions x 10 IC
- Flutter w/ rock overhead x 15 IC
- American hammer w/ rock x 10 IC
Moleskine
- Wide age range out there today, from teens Flipper & Land Shark to a few respects that remember watching Flipper on TV and seeing Jaws in the theater.
- We lost Recalculating at some point due to an unplanned evacuation. This is an issue that many face in their twilight years.
- Das Boot and YHC have been on the same exact workout schedule for a couple weeks and it is good.
- T-claps to Cobbler & Bratwurst for the 0500 pre-run and Hollywood for 0515. Keep pounding Cobbler.
- Thank you to #Bratfella for the opportunity to lead.
Announcements
- Unofficial workout-palooza:
- Tomorrow/Thursday: 0530 bootcamp downtown Waxhaw @ water tower
- Tomorrow/Thursday: 0515 Millbridge run launching from clubhouse
- Friday: 0530 bootcamp @ Waverly shopping center w/ 0500 pre-run (workout will be named during COT. show up and have a say.)
- Posse looking for teammates for marathon relay in Rock Hill on Sat, Jan 20th @ 9AM
- Dromedary Q schedule is empty starting next week. Sign up!
Back to the Basics
Pulled into the Conviction AO a little early to set up for a very simple Q this morning and much to YHC delight, there were already a half dozen pax enjoying the wonderful warm weather today.
I will have to chat with them in a bit since there was setup to do.
Grab my rucksack full of bricks/papers and start off on a quick mosey to the bus lot (or better known as a Hair Band pre-run) to position the pain stations. Returning to the site launch point to find 18 pax came in for this midweek convergence F1 event. The goal was to do JUST 1 lap around the AO, JUST 1 lap around the bus lot track, a couple merkins and some lunges… that’s it… back to the basics. Easy right? (or at least it looked that way on paper.)
Half winded already from the setup, I knew this was going to be a fun morning workout.
Welcomed all our brothers from around the F3 nation that joined us this morning, introduced Co-Q: Chum, disclaimer given, and started on a Mosey.
COP
- Side Straddle Hop x 20 (except Glass Joe who was still waiting on an invite from the Q to start or exercise or move or something 🙂 )
- Low Slow squat x 20 (ok, I had the squat part right, it was the slow part I had to work on)
- OYO 10 second count Michael Phelps (With a warning that we need to loosen up the shoulders and arms for the Thang)
Let’s mosey, some more.
Around to the bus lot. A few pax happened to notice equally spaced items on the track and the mumble chatter started. (thus, that dang rucksack pre-run earlier)
The THANG!
Simply put, one lap around the track with a few merkins mixed in and followed up by a few lunges.
A little more detail: each pax randomly selected a starting location on the bus lot track that was indicated by a piece of paper. There were 6 pieces of paper spread out equally around with instructions for what to do at that station and how to get to the next stations.
The papers included the following:
- 25 Merkins: Bear crawl to next station
- 25 Diamond Merkins: Crawl Bear to next station
- 25 Wide arm Merkins: Crab crawl to next station
- 25 Carolina Drydocks: Crawl Crab to next station
- Dragon Merkin to next station (AKA mobile Peter Parker merkin)
- 25 Hand release Merkin: Inchworm walk to next stations
Plank up for the 6 and hand the Q off to Chum.
Time for some simple lunges.
The good thing about this wonderful AO, is there is a lined bus lot for parking and never any busses. This makes it great for things like wind sprints, suicides, and yes markers for how far to go on lunges. Chum decided it would be unfair to the PAX if we did not utilize every one of those parking lines this morning for his part of the Back to the Basics convergence beatdown.
Start on line one: deep knee to ground walking lunges to next line and run backward to start line. Deep knee to ground walking lunges to line 2 and run backward to start line. 15 mins later, Deep knee to ground walking lunges to line 11 (if you still can) and run backward to the start line.
Run one lap around the track
Hold for the 6 (aka YHC) and mosey back to the launch point for some Mary
Mary:
- Knees to elbows (reverse LBC) x 20
- Dying cockroach x 20
DONE!
Announcements
Sparta Moderate running AO tomorrow at Socrates academy in Matthews
F3 Charlotte Men’s Winter 2018 Healthy Eating Challenge starts 1/15 (lasts 6 weeks) Register at https://goo.gl/nQ8Ptp Or call 704 891 5026
MECA Region Winter party: Saturday 1/27/2018 at Cabarrus Brewing Company (7:30 pm launch time) RSVP requested: Pre-blast for further details: https://f3-meca.com/2017/12/29/1st-annual-meca-region-winter-party/
Returning the mid-week travel experience, Mint Hill Pain Academy is hosting Union County for a mid-week convergence the 2nd Wed. in Feb.
MoleSkine:
It was excellent to see so many guys out this morning (and 3 AO shovel flags) for a mid-week beatdown. Everyone put in very solid efforts and I appreciate all the mumble chatter letting Chum and I know that our very simple workout was enjoyed by all. The verbal appreciation/encouragement with comments like “are you kidding me!!”, “I can’t feel my shoulders”, “is the modify a nope”, and my personal favorite… “I would not have modified bear crawls with lunges if I knew 15 mins of lunges was up next” enforced my drive as the Q to make sure YHC followed the basic rule of: “don’t Q it if you can’t do it”. Over all, this morning was a simple winke to bring us back to the basics, However, as a good friend told me, “Simple” does not always equal EASY!!
Thank you all for allowing YHC to Co-Q this morning and I look forward to seeing you all again soon.
Respectfully,
Gypsy
It takes 8° mornings to make you appreciate 28° mornings…..
9 PAX posted at Watchtower on a beautiful, balmy, 28° morning. Sometimes in life all you need is a little context to help you put things in perspective. For us it was the recognition we could be sucking wind in single digit weather with a 10 mph breeze. There was a little extra spring in everyone’s step and they were happy to be out from the oppressive cold.
COP:
The usual..nothing real creative here –
- Side Straddles
- Imperial Walkers
- Potato Pickers
- Merkins
- Something else here…but its been a long day and the Elijah Craig has me relaxed and not really caring what the last warm up exercise was.
The Thang:
After the warmup lap, disclaimer and COP warmup we moseyed to the alcove on the side of WHS. There we paired up and each duo completed the following while the non-working partner ran a full parking lot lap:
- 125 Merkins
- 100 Squats
- 75 Incline Merkins
Next up we moseyed to the stairs at the back of the school for 4 sets of alternating calf raises (heels out, heels in and regular) with a lap around the sidewalk circle to start each set anew.
The next mosey brought us to the low wall outside of the stadium for:
- 50 Step-ups on the wall
- 75 Dips
- 25 Decline Merkins
Mosey on to the visitor side bleachers for the obligatory bleacher run……..up and down every aisle.
On to the brick outhouse behind the bleachers for some wall work:
- 25 squat thrusts
- 15 squat, jump, touches
- 25 Mike Tysons
Start the mosey back to the COP area….short break at the bridge for a lunge walk across. Moseyed on to the left side of the school covered area for 25 dips on the benches and……..
….back to the start for 3 minutes of Mary. I know Posse had us do box cutters and from there the last two exercises are blurry.
Moleskine:
The turnout was light, but given there were a lot of Dawg’s licking there wounds from staying up to late to see Bama Roll over Georgia…it was to be expected. Any and all GroupMe users woke up to 897 unread postings from PAX half-in-the-bag commenting on the game. The shots fired at Dirty Bird were enough to break his #Unoffendable bone and cause him to disavow the GroupMe Playhouse. We all know though that he’ll be back. No one can stay away indefinitely. That’s all for now…peace out.
– Mad Dog
Sleep is overrated
11 PAX posted at Fast Twitch after most stayed up well past there bedtime to watch the CFP Championship game. Lots of work was done on very little sleep.
Prior to the workout, an unnamed PAX asked if we were just going to run or would there be some actual boot camp and maybe a bit of core work. Being just as guilty as anyone in the “run more, less core” Q style, I decided it was time to oblige. (while still getting the miles you have come to expect at FT.)
The Thang:
Run down Strawberry and wind our way to the good ole’ Coburn Half Pipe. A few stops on the way for Imperial Walkers, Squats, and SSH’s. Plank up for instructions a the base of the half pipe.
Partner up with someone who is prettier than you. (I know, not many options). P1 that direction up the hill to the stop sign, 1 Burpee. P2 runs this direction up the hill to the stop sign, 1 Burpee. Return to the middle for 10 partner handslap merkins. Flapjack direction and continue on with the 11’s until 10 Burpees and one hand slap merkin. Purell and Rachel were flying and qualified themselves for the bonus round of 11 burpees and 0 merkins. Turkey Leg and Bout Time were close behind and did the extra run, just not sure about the extra burpees.
Everyone did some flutters, LBC’s, Freddy Mercury, and Glute Bridges while we waiting for all to finish. And then we had over 20 minutes to kill. This didn’t take as long as I expected. Time for the long road home out Coburn past Bevington. At Cary Ridge head out to 51 AYG while stopping at each side street for 5 merkins. 2 side streets in one intersection was 10 merkins. Plank for 6.
Mosey to Davie Park. Off Road cross country style down the slope to the main road in Davie park by the gates. All you got down the big hill, round the cut-de-sac and back to gate. Cul-de-sac turned out to be just below freezing and a little slick from last evenings rain. Glad no one bit it.
Head back to launch with some AYG once we left the park up to the light on Strawberry. Out of time and out of ideas so head back to cars.
Moleskine:
Was great to have Bout Time back with us after spending the last month in the hospital with his son, Jennings. Let me be the first to say, if he has remained any where close to as emotionally strong through this as he has physically strong, then I am in awe. He was flying out there. And with him there, I’m pretty sure none of us could complain about not getting enough sleep with two new borns in the house! Glad to have you out brother.
Cobains to Benny for having him do partner work solo. I thought everyone had a partner, too dark to see. Either way he did fine and the marathon training continues to treat him well. Less aches and pains when you are only 25 years old.
Utah and Fault Line partnered up to crush the course, realizing they were at a disadvantage on the burpees. Long arms might help to get stuff off the top shelf, grab rebounds, and block kicks, but they slow down the burpee pace. Last I saw Hops and Haze they were warming up together at Joe Davis and still partnered up this AM. It was cute, they never really separated. Glad to have Hops back out at FT. I know you hate the running, but it’s good for you. And thanks to Astro for being my partner. Was easy to spot the signature big pom pom on the top of the toboggan in the shadows.
Thanks to Hops for the take out along with prayers for Jennings and the Palmer family.
-Alf
Merkins, Mileage & More
A cold damp morning with some ice on the ground so disclaimer given and we were off!
COP
Side Straddle Hop x 25
Oh here comes Bernanke, what time does a 0530 workout start? Yes, 0530
5 burpee late penatly
Imperial Walker x 15
Let’s mosey, we are going on a field trip!
A few guys thought we were going to the playground but no, it is time to explore the new town hall across the street.
On the way we almost had a big wipe out on the black ice… reminder that the disclaimer was giving and watch your step.
The THANG!
4 corners around the drive/entrance at the town hall.
Corner 1: Merkins x 15
Corner 2: Jump squats x 15
Corner 3: Merkins x 15
Corner 4: Jump squats x 15
Repeato 3x
C1: Hand release Merkins x 10
C2: LBCs x 10
C3: Hand release Merkins x 10
C4: LBCs x 10
Repeato 3x
10 count
Partner up!
P1 run the square, P2 called exercise, flapjack.
Round 1: Decline Merkins on the steps
R2: LBCs
R3: Backscratchers
R4: Monkey Humpers
R5: Heels to Heaven
Mosey back to the park with a lunge walk over the ice parts
Over to the wall for peoples chair with air presses 50, 75, 100
6 Minutes of Mary (actually about 3)
Rosalita x 20
Pretzel Crunch x 10 each side
DONE!
Announcements
Mint Hill’s Piledriver AO will converge at Conviction tomorrow, just for the day it will NOT be considered moderate, having said that every workout is no man left behind and there will be sweepers to help FNGs / Kotters modify if any show.
Ye Olde Moleskine
Bama for the win last night and a bunch of tired PAX this morning, some regulars were so tired they couldn’t escape the #Fartsack.
Ever since the new town hall was opened I was looking forward to this Q so we could go explore. It’s a great add on to the #F3Thrive AO as we can get off campus but it’s not far and well lit. There is still more to explore and I’m sure we will in the future.
There were many call outs, from Glass Joe, that not everyone is doing the Merkin pull up challenge but I mixed in enough other things including running that he was still happy and thanked me for an amazing workout, saying how I was his favorite Q. #TruthNugget
Somehow Shepherd was not at the front of the PAX during the 4 corners, we assumed his New Year’s resolution was correct counting but alas at the air presses he went back to his old ways and hit 100 before everyone else.
As always it is an honor to lead,
AYE!
Hair Band