Just one more. One more Monday of this buffoonery then we can get back to making Mondays great again. Seriously, after tomorrow start going to Diamondhead and/or Foxhole because Mondays are for kettlebells. Before we restore our collective sanity however, we have a champion to crown, and the Eight Belles Ladder Match is how we’ll do it. Eight Belles was a filly who finished second in the 2008 Kentucky Derby, but broke her ankle and was euthanized right on the track. This seems a fitting name for putting Horsey to sleep. The ladder match part is how we’re going to structure this thing tomorrow. Each time you score a point you have to climb the ladder. Tomorrow will be a points based scoring system with winner take all. Here’s how we’ll do it:
That’s it, that’s all there is to it. How many times can you pass a slow guy running in a circle and get down and back up a hill? The Lumbering Ox may have a trick or two to play, but will not stray from the counterclockwise oval. Be fast, be smart with the location of your passes, and be merciless in your will to dispatch the competition. Jockeys to the paddock, it’s race time.
It was a cool august morning as YHC rolled up on union counties first AO. Quite a difference from the drenching humidity that typically greets us in the gloom. YHC took a few to setup and explore the ever expansive AO. 5 took the DRP and as 7am hit we took off for an extended warmup mosey.
Post campus run we circled back to see if there were any LIFOs. A few new cars but no one around. We mosey over to the practice fields for a clinic of sorts. As we COP, off in the distance a figure came into view. It was lumberjack and YHC was happy as that made 6 and my job much easier. SSHx30 and IWx15
The thang – Ultimate (frisbee) 101
Warm up static stretches
Shoulder circles – big/small
Shoulder crawls
Shoulder twists – 90 degree flapping
Michael phelps
palm/forearm flex
hips/back twist – windmill x 5
Toe touch Squats x 5 (bend over to toes, squat, hands over head, standup)
Back lunge reach overhead x 5 (r/l) (lunge back, opp arm up, standup)
Single leg squat x 5 (r/l) (arms interlocked, sit in the chair)
Deadlift x 10 (straight line back, bend to 90 degrees and back up)
Single leg deadlift x 5 (r/l)
Overhead deep squat x 10 (arms overhead, deep squat)
Knee up front swing (bring knee up and down then swing through)
TWI extension single leg x 5 (r/l) (single leg deadlift position, flap a T, arms up, make a W, arms down, raise up for Y)
Warmup mobility/muscle activation. 20yds
Butt kicks, high knees, high skip, Karaoke (r/l), backwards, side shuffle (r/l), 10 yd sprint starts
Drills
Cone 2 cone drills x 2 (full field plankorama)
Suicides 30 yards – 10, 20, 30 x 2 w/squats/monkey humpers/jump lunge x 10
Throwing/Catching (backhand/forehand (10 to get used to it, 10x each way no drops. Drop = 5 merkins and go back to 1)
Square drill (3 people form 3 corners of square with one corner empty. Run and throw to the empty space. Repeat for every empty corner. Complete 4 rounds w/o drop. drops = 10 LBC)
Plays
Offense
Check mark cut – (1 line. 2 runs 5 steps out and cuts back to the thrower. 2 throwers cycle in to cutters every 2nd time thru line)
Time running out we skipped the rest of the clinic and shortened up the field for 10mins of 3on3 scrimmage. Shirts vs skins
Arsenal, Shepard and Smokey (shirts)
Vs
Madison, lumberjack and udder (skins)
Shirts went up first after 2 possession changes. Skins came back with a huck to score. Shirts came out strong and started to get into a cutting flow but turned it over with a quick score by skins. Skins went onto score 2 more and with time running out we called for a universe point. Skins prevailed in the end.
Times up, feet are soaked, everyone seems to have gotten a good sweat worked up, and a smile on their face. Mission accomplished.
Collect the gear and head back to start for COT.
Day old moleskin:
YHC is truly blessed to be part of this group and help lead. Today’s plan was simple and fairly error prone but YHC wanted to switch it up from the standard F3 workout. With such a great venue, amazing weather and a whole hour how could we not play. Glad lumberjack found us. He made the sixth man and all the drills and scrimmage were perfect with evens. The warm up stretching was a little gumby-esque but I would prefer loose muscles over pulled any day. Drills can be sneaky hard and a series of 20rd out and backs can activate some muscles the pax didn’t know we had. Learning about the sport of Ultimate was my goal. Teaching some basic throws and offensive and defensive play was fun when we added a little F3 flair with exercises on drops. Teaching the pax “Value for the Disc” was fun and worked. We scrimmaged and it was great. Small field helps when teaching some new skills. Everyone executed a series of passes for a score, played man defense and read the disc when it gets in the air. Great job everyone and thanks for indulging me and my ESPN Ocho sports.
Announcements:
Amrap4Autism was yesterday and by all accounts looked like a huge success. Tks to all who participated and supported this event.
Several F3 Speed for Need events yesterday as Tolkien and co roll across the Carolinas one 5k at a time. Hit up f3speedforneed.com
YHC has a method to his madness. Be on the lookout for some upcoming dates for playing Ultimate. Family friendly and fun
Takeout by smokey
10 PAX made the right choice, for “Light” day at the one of the finest AOs in F3 Nation and to be clear, #LightDoesNotEqualEasy.
COP:
The Thang:
Mosey off campus, down Rt.51 stopping at Elm for Merkins x 10, Flutter kicks x 10, LBCs x 10. Keep moving to the old Day Zero AO for more the the same, Merkins x 10, Flutter kicks x 10, LBCs x 10, the PAX was sensing a theme at this point.
Partner up, size and speed doesn’t matter. Partner 1 performs called exercise at the benches in front of the school while Partner 2 takes a lap around the worst parking lot in Area 51. Flapjack.
Mosey back on Carswell, stopping at the corner of Bevington. Staying with your partner, Partner 1 performs called exercise while Partner 2 runs up Carswell to the second light post and back, then flapjack.
On the move again, down Bevington stopping at Silver Pine and the Corner of Bevington/Elm for more Merkins x 10, Flutter kicks x 10, LBCs x 10. Head back up Elm stopping at the corner of Elm/51 for you guessed it, Merkins x 10, Flutter kicks x 10, LBCs x 10.
Mosey back to Calvary for some Mary.
Mary:
Moleskinny:
Announcements:
Awesome morning for a Stonehenge workout, 70 degrees and low humidity. Loogi was the 1st PAX I ran into this morning and the first thing out of his mouth was “We aren’t doing a lot of running are we?” My short cryptic answer “shouldn’t be too bad.” Future cue: Q wearing calf sleeves = running. 12 including YHC were primed and ready to go and off we went.
Warm-Up
High Knees
Lunge Walk (Extra Deep) – The only time Frehley’s Comet has been paid the compliment of going deep enough….sorry it came from a guy
Caraoke – not to be confused with the popular drunk amateur singing activity Karaoke
Toy Soldier
Full parking Lot Stride Build – 25%, 50%, 75%, Full tilt
Mosey to small pond next to Novant building, the 2.0’s pediatric center
The Thang-a-lang
YHC provided 2 sets of marked turf cones:
Set 1 – Exercises Including:
Set 2 – Rep Quantities (starting at 5 going up to 50 in increments of 5)
The PAX partnered up and each group of partners took a turn selecting a combination of Exercise cone and Rep Quantity cone, which all the PAX would complete. The caveat here was that the Exercise cone had to be chosen first and the Rep Quantity Cones were covered so there would be no cherry picking of hard exercises to low rep combos.
Example 1 – YHC chose the Hand Slap Merkins, partner Frehley’s blindly selected 35 reps. There was a possible combo of 50 burpees out there which luckily didn’t happen or else there would have been mutiny.
After each round of exercises, the PAX would take a lap around the pond + get in some Mary as we waited on the six, which included
10 TOTAL Rounds and then recovery mosey back to launch where we joined forces with 6 BRR Trainees/late Stonehenge arrivers opting for some miles instead.
Moleskin
Let us all take this time to remember 3 things:
Strong effort by the PAX this morning with Wingman, Mic Check, Cul-de-Sac and Shrink Wrap leading the charge on the running portion. Loogi was inspired and pushed my marathon trainee and FNG Gruden. Keep getting after it gents. Solid crew as always at Stonehenge and thanks to Wild Turkey and Nard Dog for handing over the reigns this morning.
Over & Out
-General
Saturday workouts are my favorite. A bit later in the morning, weekend good moods, full hour offers more space and flexibility, more opportunity to mosey after a good burn, and coffeeteria. YHC got the late call out of the Q bullpen from Fredo (new job, moving today, daughter just starting college…just a few things going on). Beautiful morning…reminder of Fall coming.
13 strong moseyed behind Best Buy, circled up for several warmups (squat, Imp walker, Merkin, mtn climb, Peter Parker/Parker Peter, SS Hop, Windmill, Bulgarian Ball Buster…YA!)
parking lot “there and backs” around dividers…12 Merkins/butt kick/side/backward/side x2 then same but high knees instead of butt kicks x2.
mosey, Stopped for Heals to Heaven and Diamond Merk. Got behind Target. Lamp posts along the right (6?) 10 Lunges between each, and 5 Burpees at each.
Mosey behind Old Navy for Al Gores. Mosey “all you got” up hill road to rocks. Lifting rocks. Pax took turns calling excerizes, occasionally “pass rock to your left” to change up weight. Ouch Strawberry picked the huge one which YHC definitely paid for! Triceps, Triple Lindy, Curls, etc. leave rocks there for later/way back. Mosey up to playground…
partners. 1 does 10 wall jumps and 10 Derkins. Then go relieve 2 who does pull-ups at the play set. 2 rounds. Ouch! And heavy breathing and little talking. Plank rounds…flat butts strong cores. Mosey back down to rocks…
Escobar, Mary Kay, Tumble Weed call exercises (Escobar’s was particularly rough if you had a big rock). Mosey back down hill, stopped for Mary.
Mosey to Blakney play area. 15 chair squats, run to other wall 15 Derkins, then back to base. 1 minute of Burpees to finish.
moleskin:
lots of talk of getting “back to it” after summer of travel, etc. go-time. Great fun hard working group. Many PAX called for picking next excercise with Mary, Rocks, etc- thanks! I had a blast on this beautiful morning with awesome dudes and several sat on the Chick-fil-A patio after for coffeeteria. Saw both Bunker and Doc McStuffins swing though drive through.
Thanks Strawberry for COT- great takeout.
Announcements:
-Tuesday is Convergence (Bagpipe) FNGs encourages as well as those who have fallen off.
-F3 Golf: 10/27 raises $ for expansion.
– Church on the Street (need a couple more for next Sunday/weekend of Labor Day…strawberry always passionate and engaged here)
– Isabella Santos Run coming, Speed for Need
– “I’ll Push You” movie coming per Strawberry amazing story and trailer that has picked up on Speed for Need and helping promote. Movie opens November…
Thanks for playing along – I had a blast all around. Honor to Q (thanks Fredo)
4 PAX decided to forgo BRR training this morning for a traditional boot camp at the original AO. Joker made it for the pre-run and Witch Doctor and OT came for the main event. Disclaimer given and we were off to the track for COP.
COP
SSH, IW, LSS, MC, Cotton Pickers, and Arm Circles.
Mosey to the wall for PC and arm raises. Lunge walk it out and back to Balls to the Wall.
Mosey to the trail for a small trail run and exercise set. First round – dips, second round – derkins. Bear crawl back up the hill.
Mosey to the back playground for leg work. Step ups, one-legged squats, calf raises, and tire jumps. Rinse and Repeat.
Mosey to cinder blocks for some lifting. Curls, presses, triceps, squats, and arm rows. Lunge walk it out and then rinse and repeat.
Mosey across the field for Jack Webb. Then to the upper playground for pull ups, dips, and squats.
Finish it up with 5 minutes of Mary.
COT
As always, thanks for the opportunity to lead. A small group and some good discussions in between (or during the exercises).
Keep OT and his family in your prayers as his nephew (in his mid-40s) just passed away from cancer.
Announcement – Speed for Need for SOB/Area 51 9/30 – https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/
Sign up for the 5K and wear your F3 shirt.
Thanks for taking us out OT.
Alright everyone gather round, take a knee, and listen up. Monday morning concludes the horribly named running workout in Sardis Hills for 2017, and that day we will crown the season champ. Before I start to get into the particulars let me address the question that I am sure you are currently asking yourself. Yes, a meathead who runs slower than a three legged turtle high on Quaaludes and codeine is leading a running workout. I assure you there are reasons for this aberration.
First of all, it takes a meathead to make a running workout interesting. Running workouts generally consist of something like “OK guys, run down this street for awhile, then turn onto another street and run down it for a bit, then come back here. Repeat that a couple times, and go”. Monday will be a different animal. Speaking of animals, this particular workout (I try to use the official name as little as possible because it is just simply atrocious) is a big dumb animal. Therefore, since this big dumb animal is due to be put down, another big dumb animal should be entrusted with taking it behind the woodshed and giving it both proverbial barrels.
Secondly, I have just enough malice in my heart toward this beast to mercilessly pull the trigger. I will joyously snuff the life out of this thing just like the grunge era joyously snuffed the life out of rock and roll. Spare me the nonsense about Nirvana, Soundgarden, etc. Rock and roll was big, loud, fun, and awesome when its spiritual home was on the Sunset Strip. Once the epicenter moved to the dreary northwest it became whiny and un-fun. This directly led to rock taking a backseat in the hierarchy of popular music to hip-hop dreck , bubblegum pop, and electronic gibberish and we’re going on two and a half decades of new music being generally awful. Anyway, back to the matter at hand…Horsey is a far drive for a lot of us, even in the predawn hours, which makes it annoying. It starts at 5:15, which is also irksome. The neighborhood where it resides, is just a cornucopia of weird. There is a flagpole wrapped in neon lights, and more than one house on the mean streets of Sardis Hills display their addresses in neon lights. This is South Charlotte, and we have aesthetic standards down here. Get with the program Sardis Hills, pride starts at the curb. There is also a resident who wanders around the neighborhood talking to multiple dogs and telling them not to be scared of the hoards of invaders running around. I am one hundred percent certain this lady has more conversations with animals than she does with humans. Then there is Chester. If a laboratory were to distill the weird/creepy elements of Phil Spector, the ShamWOW guy, Richard Simmons, and the guy from Sling Blade, you would basically be left with Chester. He’s like when Major Blood created Serpantor, only with creepers. It will be my pleasure to euthanize this creature.
So about Monday morning: as I said earlier, we will be crowning the 2017 champion. The exact rules will be laid out in a pre-blast sometime on Sunday. Yes, I am pre-blasting a pre-blast. Some things deserve the hype, and writing provides me a creative outlet to keep me sane since I am about to go sit through a ninety minute meeting on a Friday afternoon with some Big Four blowhards. Take the weekend to mentally prepare yourself to gird up your loins and take the field of battle. This is winner take all and as the Clan McLeod taught us, there can be only one. It’s all fine and good to have trained with somebody else all summer long, but remember, Shawn Michaels never won the big belt until he threw Marty Jannety through the window of Brutus the Barber Beefcake’s studio. Monday’s effort will require not only running prowess, but the capacity for strategic thought and cunning. The title of this rambling is a clue to the format, and I will give you another clue right now. I will be playing the role of the Pace Car, a.k.a. the lumbering ox. Once free of the Pace Car, your job will be to hunt the lumbering ox. More to come on Sunday.
COP:
SSH – does the number actually matter? IC
IW – ditto IC
Burpees – 5 OYO
Main Event:
Mosey to lower parking lot with dynamic running: High knees, Butt kickers, Karaoke, Backwards, Regular
Count off into teams of 2 and each team grab a coupon (20 lbs – 45 lbs). Mosey to near end zone.
Field Work #1 – The Grind
P1 carries coupon to 50 yd line and back
P2 Burpees
Flap Jack
Repeat until all teams complete 100 Burpees (help fellow PAX when finished)
Field Work #2 – Team Movement
Line up abreast on near goal line
Lunge Walk 50 yards. Recover.
Bear Crawl 10 yards.
Crawl Bear 10 yards.
Crab Walk 10 yards.
Walk Crab 10 yards.
Broad Jump 10 yards. Recover.
Partner Work
Partner carries to 50 yard line 100 yards (or sprint) switching as needed. (Pax favorite)
Recover. Mosey to stairs.
Stair Work
Partner Wheel Barrel up the stairs and regroup
P1-called exercise
P2-Stairs
Flap Jack
Plank for six after each exercise
(Do not follow Q who stepped off the stairs in the dark and landed 4 steps down)
Field Work #3 – Herschel Walker
P1 WWII sit ups
P2 sprint across field and back
Flap Jack
100 50 sit ups per team
Field Work #4 – Home Stretch
Line up abreast mid field
Run 10 yards forwards, 5 yards backwards. Repeat until in end zone.
(math lessons needed for Q and /or many PAX).
Carry coupons back to lower lot
Mosey back to upper lot
(Impromtu) 6 Minutes of Mary
Merkin plank o rama merry go round thingy
Pax called out exercises:
Heels to Heaven
Freddie Mercury
Scissors (SLOW flutter kicks)
Mountain Climbers
Protractor
COT:
Namorama
Announcements
Circle of Gratitude
Take Out – Thanks Header!
Moleskin:
Everyone was pushing hard today! Lot’s of movement and very little recovery time. The teamwork concept is a favorite of YHC. It’s a great life skill that often takes practice – to be able to ask for help when needed and to give help when able – in all aspects of life. And it’s great to feel a part of something greater than ourselves. Appreciate the pax helping each other finishing the Burpees and encouraging each other throughout the work out.
YHC thought there would be refusniking or Q-jacking when the burpees were announced. Other than some mumblchatter prior to the lauch, I didn’t hear much, other than some mumbling about merkins instead. YHC was too busy trying to keep up with Smokey and keep count of our burpees to notice what others were doing. There was much more dissent with the partner carries. Eh, I get it. However, it’s a skill that may come in handy one day. Strong work guys! Lot’s of changing locations and lot’s of different movements today and everyone seemed to cooperate and push hard. There was no dry run of this weinke for time but YHC thought for sure we’d run late and I would have to eliminate 1 or 2 parts of it. Instead these Larry Birds/seasoned vets/young and old alike were killing it out there and we finished quite early. Never can go wrong with some Mary at the end – thanks for your willingness to partake.
The first birthday Q I remember posting at was Dora’s Q at Peak 51 last summer. It’s a great concept. What better way to celebrate one’s birthday than with service and with gratitude for others? What better way to start the day than taking the Q and posting with my F3 brothers? Thanks for indulging me. Now, if I can just stay healthy enough to post 4 years from now I’ll get some R-E-S-P-E-C-T. Grateful for another day and the start of another year.
While contemplating this BB, YHC began to contemplate how or why this AO got it’s name. Surely one of the old-timers can answer that. In the mean time, YHC reflected on the great arcade game – Joust. Some not so deep research reminded me that this game was released in 1982. ” While not the first game to feature two-player cooperative play, Joust was more successful than its predecessors and popularized the concept.” What set the game apart was the different set of skills. As opposed to the other early competing arcade games such as Defender and Asteroids, Joust required one to RUN, JUMP, FLY. Hence the name of this BB.
We didn’t exactly do those things today, but we pulled from the tool box to use a variety of skills. If you suspend your disbelief for a few moments, you could imagine being in the Joust game today. One could imaging jumping up the stairs and flying on another’s back, depending on the degree of O2 deprivation. Of course, YHC did fly down the stairs by accident at home point. I was running towards the field and thinking how glad I was that nobody got hurt on the stairs when I totally missed the 4 stairs in front of me. Good thing I was running as I landed on the landing. I was just uncoordinated enough to fall down the stairs but just coordinated enough to land on my feet and keep going. True humility – seeing me for who I am. Anyway… The partner work fit the “two-player cooperative play” concept.
And, this is supposed to be fun too. So, carrying the 1982 theme a little too far probably, YHC made a 1982 song list and had that playing from the rucksack for the duration of the workout. So whomever was stuck with that “coupon” either loved it or hated it I suppose… What? Which bands were chosen? Well, since you asked… Survivor, Steve Miller, Tommy Tutone, Rick Springfield, The Cars, Men at Work, Loverboy, Soft Cell, Dazz Band, The Go-Go’s, Asia, J. Geils Band, 38 Special, Flock of Seagulls, Jurney, Laura Branigan, John Cougar, Rod Stewart. Many of those names would be good F3 names. Enough of this line of thought…
T-Claps to Header and Chin Music for the pre-run. And T-Claps to those I EH’d who went out of their way to post here today. Much appreciated!
Thanks to site Q’s Yeti and Header for the opportunity to lead today. I’m better for it. Hope someone else is too.
SYITG
MAD
Once again, a new milestone was reached in the monthly Impromptu AMRAP challenge. A record 25 PAX, of which 7 were new to the challenge, wanted to take their shot at the best of what Cuthbertson HS has to offer.
Warm Up to the starting line:
Along the way — IC: SSH x 20,MC x 15, Plank Jacks x 15, Imperial Squawkers x10
The Thang:
AMRAP challenge. Consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
Merkins x 20
Dips x 20
Box Jumps x 20
WWII sit-ups x 20
Curl to Press x 20
Supines x 20
Burpees x # of laps completed
After 30 mins, we gathered up the PAX and headed back (the long way I may add) to get to the COT.
| PAX | April* | May | June | July | August | Stations | |
| Goodfella | 3.5 | 5.2 | 5.2 | 5.4 | 1 | Merkins | |
| Dasher | 4.5 | 4.6 | 5.1 | 2 | Dips | ||
| Doc McStuffins | 3.4 | 4.6 | 3 | Box Jumps | |||
| Foundation | 3.4 | 4.4 | 4.4 | 4.5 | 4 | Sit-Ups | |
| Hollywood | 3.5 | 4.6 | 4.5 | 4.5 | 5 | Rocks | |
| The Abacus | 4.5 | 6 | Supines | ||||
| Moneyball | 3.1 | 3.3 | 3.3 | 4.4 | 7 | Burpees | |
| Rockwell | 3.2 | 4.1 | 4.1 | 4.0 | 4.1 | ||
| Brexit | 3.3 | 4.0 | |||||
| Hooch | 3.3 | 4.0 | |||||
| Recalculating | 3.3 | 3.4 | 4.0 | ||||
| Big Ten | 4.0 | ||||||
| Foley | 3.3 | 4.1 | 4.0 | ||||
| Duck Dad | 3.3 | 3.6 | |||||
| Gator Cub | 3.0 | 3.4 | 3.5 | ||||
| GTL | 3.5 | ||||||
| Shop Dawg | 3.1 | 3.5 | |||||
| Xerox | 3.0 | 3.3 | 3.4 | ||||
| Doughboy | 3.4 | ||||||
| Swamp | 3.4 | ||||||
| Popeye | 3.1 | 3.1 | 3.2 | ||||
| Deflated | 3.2 | ||||||
| Segue | 3.1 | 3.2 | |||||
| Yeast | 2.5 | 2.6 | |||||
| Radar | 1.5 | ||||||
| Baby Bell | 2.3 | ||||||
| Bookworm | 3.2 | ||||||
| Bottlecap | 3.5 | 4.6 | 4.4 | ||||
| Chunky Soup | 3.6 | ||||||
| Damascus | 4.3 | ||||||
| Das Boot | 4.0 | ||||||
| Delta | 3.2 | 3.4 | |||||
| Dirty Bird | 2.1 | 3.0 | |||||
| Frack | 4.3 | ||||||
| Jingles | 3.3 | 3.4 | 3.4 | ||||
| Kielbasa | 3.6 | ||||||
| Lamar | 2.5 | ||||||
| Longhorn | 3.3 | ||||||
| Maple Syrup | 3.5 | ||||||
| OutOfOrder | 3.6 | ||||||
| Posse | 2.5 | 3.3 | 3.2 | ||||
| Rooney | 3.3 | ||||||
| Shampoodle | 3.1 | ||||||
| Shriver | 4.0 | ||||||
| Striker | 3.5 | ||||||
| The Hoff | 3.2 | ||||||
| Toast | 3.4 | ||||||
| Transporter | 2.6 | ||||||
Good to see many new faces for this AMRAP challenge. Big welcome to fng GTL (Steve). I noticed many improvements from when we first began this challenge, which is awesome to see.
Until next month….
Announcements:
–Goodfella is moving Labor Day weekend and needs help. Sign up Genius coming?
–Susan G Komen Run 10/7-Heather’s Heroes https://f3southcharlotte.com/2017/07/16/sfnandheathersheros/
Thanks to Moneyball for leading the group in prayer
Here is what we did:
Run around the church randomly circling up and putting in some warm up time:
Run to the imfamouse hill and partner up:
-partner 1 reverse bear crawl up the hill
-partner 2 crab crawl to the median.
-Meet back in the middle for 10 handslap merkins
-x3
Run to Reid Hall Ln:
-7’s
-Merkins and Burpee’s
Run back to the parking lot:
-Multiple sprints on the field after plyometrics before each one
Parking lot:
-7’s
-Merkins and arm raises
-X2
Marry for the last 5 min.
COT.
16 showed this morning for a little surprise Q. Apparently Orange Whip asked for one of the Pax at Matrix to step up and take the Q today because he got a hang nail in is left pinky. Man, that sucks dude….get well soon, seriously! Great turn out this morning with the usual work horse’s inflicting pain on themselves, I was happy to get my casio back, I thought for sure Witch doctor sold it on Ebay. speaking of horses Horse Head was a little faster than I expected in the last couple of sprints in the upper field. I’m not sure if he was sandbagging or just getting warmed up, either way, great push man its love to see guys out their pushing themselves. Had an FNG show up looking for a moderate workout. He just moved into town from graduating from University of Georgia and it sounds like he reluctantly posted on the order of his girlfriends parents. Look dude, you need to set the base line real quick in that relationship before it gets out of control, you’ve already lost a lot of ground but you’ve come to the right place, little do your future in-laws know, your gonna grow with the help of a few pain stations a week. We named him Schweddy, why? Because Bull Dog couldn’t get over his Schweddy palms of course. On a serious note, we are glad you showed up, F3 is a great place to get involved and meet the men of charlotte who are trying to serve the Lord and make a difference in the community. Your not going to find a better network of professionals in Charlotte.
By the way Schweddy, have a look at how we really came up with your name.
http://www.nbc.com/saturday-night-live/video/nprs-delicious-dish-schweddy-balls/3505994?snl=1
Look forward to it every Friday, the comradery is what keeps me waking up and dragging my tail out there.
Rhapsody