Recycling Day

Recycling Day

Packed the Toyota with 6 cinder blocks and 2 KBs (40 & 45).  Utah rode with me and was in the dark on the gear.  He noticed the blocks while stretching next to the cargo hold.  He uttered a remark of disgust that I quickly forgot.  Likely due to the Anvil gear hangover provided by Alf on Wednesday. TR came in hot, but in time for the 13 PAX to count off 1 and 2 prior to disclaimer.  Off we went.

Brisk mosey down Conlan.  Left on Brixham across Bally Corp to Bull Ring.  Circle up in plank.

COP

MC x 15 IC

Merkin x 10 IC

Diamond Merkin x 10 IC

SSH x 10 IC

Mosey up Bally Corp hill to the bridge.  People’s chair plank.  10 Turkees.

Mosey back down the hill.  Left at exercise trail.  Continue to Loch Ness.  Plank-o-rama.

Mosey back to launch to pick up the gear.

Team 1 vs. Team 2.  Shared gear carry back to the bridge on Bally Corp Pl.  Winner: Team 1.

10 Turkees.  Gear carry back down hill and follow previous route to Loch Ness.  Drop gear at end of exercise trail.

Mile

Run the loop 3 times with stops at Corp 1 (20 Derkin) and Corp 2 (5 Box-Jump Burpees)

Plank-o-rama to regroup.  Grab gear and drop it the back of Thin Mint’s truck.  Quick mary to regroup.

Mosey up Conlan.  Dodge Starbuck’s traffic.  Continue to top floor of parking deck.

Burp-and-Merk

Burpees with increasing number of merkins.  1-10.

Down stairwell to ground floor level.

Sprints.  2 decks at a time to the top.  Back down stairs.  Flutter x 20.

Head home at whatever pace you choose.  COT

Moleskin

Ran this workout the last time YHC Q’d The Brave 01/29/2016.  Really enjoyed the workout and had some great feedback afterwards, so decided to run it back.  Mario called it from the gate on the run to the Bull Ring.  Felt compelled to tell the crew it was a recycle.  MT threw a jab at lack of Q creativity.  Fair enough.  The weather was much better for round 1 when we had 4 fewer cinder blocks and 4 more men.  The humidity #smoked YHC.

Fast group of guys today.  No real surprises.  Welcome to site FNG’s Meatloaf and Rachel.  We realized we were a man down upon arrival at the deck.  Quick survey and our missing PAX was Meatloaf.  Site Q Thin Mint took off to look for him.  No sign of him on the search mission.  We realized his car was gone when we got back to launch for COT.  YHC followed up electronically to make sure he was OK.  Good news, he was just fine.  Some minor cramping and the stop at launch provided the perfect exit strategy.  He assured me he will make his exit known should he bow out early again.  He was crushing it.

T-claps to Frasier for carrying a cinder block from launch lot to bridge.  Pop Tart did the same with a KB.  Utah appears to enjoy running with large objects.  He was crushing as well.  Mario was right next to me on two occasions to offer relief, thankfully.  TR has gotten quite fast and Champagne really impressed on one of the sprints.  Great to see Hairball out today.  Had to give him a hard time about hands hitting pavement #purerunner.  He had gloves and killed it.  Buckeye took his tank off in COT.  Just as jacked as last week at BROlympics.  Whole crew pushed hard today.

Appreciate the invite from Thin Mint to Q The Brave.  Always a tough workout.  Solid work men.

Announcements 

Richard Sheltra Memorial 5K.  Tomorrow in Pineville.  Good number of F3 guys registered to run. REGISTER  

Bucky’s M organized a charity event for tomorrow: Spring Fling Craft Brew Fest to benefit an orphanage in Kenya: LINK

The Arsenal in Indianland.  Change in format.  30 minute pre-run (HILLS) followed by 45 minute bootcamp.  MT says it is HARD and you should try it.

Swift like Eagles

Isaiah 40:31- but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

The PreBlasted THANG:

http://f3nation.com/2017/04/24/preblast-swift-3year-anniversary/

What we actually did:

  • 19 men took a tour of the Ballantyne Corporate Park to locales that we’ve used over the last 3 years.  Along the way, we did some :30 second sprints and 1:00 sprints (some longer or shorter depending on the challenge) with at least 2x recovery (1:00 or 2:00) after each.
    • 1) The Bull Ring – the roughly 800m circular parking lot ring around 3 buildings where there are conveniently landmarked 200m intervals.
    • 2) Bagpipe Hill – now easily the busiest street in the park with the opening of the new Y, it’s on Ballantyne Corporate Place running from the fitness trail, past Chiquita, TIAA, and BofA up to the bridge over 521.  It holds a sought after challenge of being a Segment that several men want to try to fly up a very challenging hill.
    • 3) Rushmore Dr – a mostly flat and long quiet street that borders the park on the northside from the Bullring to Ballantyne Commons past Lending Tree and ESPN.
    • 4) Ben Nevis – the steepest hill in the land, and while technically outside the corporate park, it’s the most challenging hill for length and steepness in the area.  Over 1/4 mile long.
    • 5) The Brixham Green – another roughly 800m semi oval around two buildings and a nice fountain that is pretty quiet, well lit, and mostly flat (watch dem bumps!)
  • Even though we didn’t get to the strip in front of SPX (love that out and back starting from the bridge), to the “landing strip” of North Community House (generally the widest and most well lit of any street in the area), or anywhere into Ballantyne Country Club, we got in a full tour of the places we normally go that are nearest to our starting point with everything within a 5 minute jog away.
  • Challenges included the Bagpipe Hill (trying to beat Frasier’s 0:36 course record – which all gave great effort to, but no one came close – must have been the wet streets?) and Ben Nevis (which is a whole lot worse to do later in the workout because the country club entrance never seems to get closer) to do as All You Got.  Otherwise, :30 and 1:00 segments done at your 1mile race pace.
  • In all, we got in about 5ish rounds of the 30/30/1:00 intervals.

Moleskin:

  • One of the very first Swift workouts was PreBlasted with, “If you are looking for a little more cardio in your weekly workout with a break from boot camp style, give Swift a shot.”  In reality, it may have started as a way for Haggis to get back at the “Twits” (a.k.a. the Fast Twitch PAX) after a beatdown they gave the SOBs at a Mile showdown, but it also coincided with YHC changing jobs and leaving the SouthPark area SIB (Speedwork in a Bag) workout in capable hands. The first three Swift workouts were billed as “extra credit” for Bagpipe PAX, but in subsequent weeks the Swift crew broke off and did their own thing at 0515 while still pulling back into a joint COT with Bagpipe at 0615.  Two of the first Backblasts http://f3nation.com/2014/04/29/f3swift-entrance-to-entrance/ and http://f3nation.com/2014/05/06/f3swift-conquering-ben-nevis/
  • This week, as a tribute this week to some of the “feeling sillier” warm-up drills we have done in the past, we reinstated “flapping wings like eagles” borrowed from the Rhythm Skip drill at http://runcoach.com/index.php?option=com_k2&view=itemlist&task=category&id=8:training-videos&Itemid=105
  • This workout would have continued solo if it wasn’t for the PAX like Haggis, StumpHugger, Frasier, and Madame Tussauds, who were at the very first few of the Swift workouts and are still posting at Swift even today.  Honeybee is another longtime attendee, but the fartsack must have gripped him today.
    • Newer PAX to the Swift workout there today that have kept the momentum are DepthCharge, Bunker, ThinMint, Chipotle, Hairball, TigerRag, Gumbo, FireHazard, DasBoot, Teddy, and JRR Tolkien.
    • And the newest PAX to join us that continually bring new community like Rebar, Birdcage, Picasso, and Tuck.
    • Other Swift PAX regulars (and semi-regulars) we missed today that may or may not have had valid excuses are Outback (Qing Bagpipe today), Cheddar (coming off the Smokey Mtn Relay), WildTurkey, OneNiner, Ringer, NardDog, Fahvra, LongHaul, Citgo, Tootie, and General_.
    • Thank you to you all for helping me not run alone on Tuesday mornings.
  • Eric Liddell, the Scotsman for whom we thought of when naming this workout (after all, Haggis lived in a dorm named after him in college), was the inspiration behind “Chariots of Fire”.  If you’re a “hate” or “hate hate”, then you probably never saw the movie, but can still gain inspiration from the running story and the post-Olympics life of Eric Liddell.  Here’s a short summary.  Eric Liddell was a champion sprinter who specialized in the 100meters.  He was a favorite going into the 1924 Olympic games to win the gold medal, but when he found out the 100m event finals would fall on a Sunday, a day on which Liddell had religious convictions against competition, he pulled out of the event and decided instead to run the 400meters.  The video linked above is a record of that race where Liddell, who was known also for a wild running style (we all can’t be as picturesque as Fahvra), went out very fast but ended up winning the race in an event he wasn’t expected to be competitive in (does Usain Bolt run the 400m?  Uh, no) and setting a new world record.  After Olympics life, Liddell went on the mission field in China where he ultimately died in a Japanese prison camp, but his impact on China was lasting and there is now a plaque bearing his name with the verse from Isaiah 40:31: “but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”  From that verse and eagles, we got “Swift” like an eagle.

Announcements:

  • Tuck, WildTurkey, and JRR Tolkien were thankful for the assistance at the Brolympics.  Here’s the Backblast with links to Videos and Pictures from the event – http://f3nation.com/2017/03/03/f3-brolympics-sat-april-22/
  • Richard Sheltra 5K/10K in Pineville this Saturday.
  • Frasier is on Q next week 5/2.  Q spot still open for 5/9.  Let me know if interested.

Lesson on How to Audible

As usual, the best AO in South Charlotte (including SOB – ie The Brave) on Friday morning had 20 strong, including 6 Respects.    No Hate Hate’s this morning – guess they thought a birthday party for an old man would be boring (easy) – shows how little they know.  This one hurt but that may be because YHC stayed up late last night and had a few toddy’s at dinner.

The Thang

COP – SSH X15, Merkins X15, Mtn Climbers X15, 5 burpees (good thing we warmed up in parking lot – Runstopper roles in just as we are starting burpess).    He’ll need a doctors note next week for his tardiness.

Mosey across 51 to Palentine for The Cross.   Start at top and go down one side for 10 of called exercise, back up for 1 burpee, down next side for 10 of called exercise, back up for 2 burpees, down 3rd side for 10 of called exercise, back up for 3 burpees, down 4th side for 10 of called exercise, and back up for 4 burpees.   Keep repeating up the ladder.  Originally called for ladder to 12 but years of training (10,000 fails) prompted me to audible to 8 (except Marconi and Swiper didn’t hear me so they get some extra credit).  Exercises were merkins, jump squats, mountain climbers, and knee ups.

Mosey back to the tables in front of the school for quick circuit work of 10 and then 15 step-ups, dips, and decline merkins.

Over to fence along side of football field for next ladder.    5, 10, 15, 20 Dragon Flys at bottom and 5, 10, 15, 20 wall merkins at top of deck.

Back to parking lot for a few minutes of Ring of Fire to run out the clock.

Naked Moleskin

Combination of heat, wet hill, and slope of Palentine made this one tough.   Would have gone to 12 on The Cross except the M birthday party last night had me dragging a little bit.  Two of our Respects, Marconi and Checkpoint were out front on The Cross, along with Brilleaux, while I’m pretty sure Swiper skipped a segment or 3.  Just wish he had passed on the fart – smelled like a cat crawled up his rear and died.   Mr. Brady warned the pax early enough such that we were able to create some space.

LIkewise, the Dragon Fly/Wall Merkin ladder on the deck was a grind.   The stairs were really starting to burn on the last set – hell even on the first set. Tolkein gave us a lasting gift when he introduced the Dragon Flys to Centurion a few weeks ago.

YHC stayed in front of the “younger” brother (Abacus) today but tax season just ended so I”m sure he’ll be pushing me soon.

Welcome to The Wall and Wrinkle – I think you guys are site FNG’s.

Left the Fruit Cake (ie pavers) at home this am but Udder didn’t seem disappointed.

Announcements

We wrap up the “Augean Series” (also know as the load of crap) next week with Hairball on Q.  Should be lots of “fun”.

Contact me (pchepul@gmail.com) if you are interested in mentoring disadvantaged boys and helping with our ministry.   We are organizing weekend outings where PAX share their interests and we are open to all kinds of activities.    Fishing, golf, biking, tennis, car show, whatever.  The boys love new experiences.    Looking for guys to commit to at least 1 outing per quarter.

Look for Memorial Day convergence pre-blast.   Shoe wants to lead us in The Murph but we’ll see if he’s earned enough Area51 points to get the nod.

See Udder or Margo to sign up to Q.   If you have been coming out to F3 for more than 3 months then it’s time to step up and lead.    F3 doesn’t cost you money (except for the gear, the race fees, HDHH beer, and a few other add ons) but we do ask that you step up and take a lead role in some way.

Humbled by all the great men I was privileged to lead this am.

A Cruel Reminder

Today was a cruel reminder that I’m getting older.  After taking the red pill for the previous 3 days, choosing to include hairburners in the repertoire for this morning may not have been one of the best ideas for the Q…but the pax comes first!  So with that decision already made, a glorious shovel flag planted by Faultline, and damp AO ready for us to attack…I gave the usual disclaimer and we were off into the gloom.

The Thang

Mosey to the new lacrosse field for COP – (I had not seen this new addition to the AO, so had to check it out).  Pretty sure numbers and order are not quite right, but at least these are the exercises we did.

  • Burpees x10
  • IW x15
  • Burpees x10
  • MC x15
  • Burpees x10
  • Merkin x10
  • Burpees x10
  • Jump Squats x15
  • Burpees x10

Mosey over to the parking lot, where the pax found many gifts waiting for them on the pavement.  Pax were instructed to partner up and pick a plate.  You know what’s next.  Partner 1 would do hairburner from one island to the next, and back while Partner 2 would do called exercise.  Exercises were:

  • Squats
  • Merkins
  • Dolly
  • Wide-arm merikins
  • Perhaps one other exercise that I can’t remember

At this point I came upon the realization, a cruel reminder that hairburners, in fact, suck.  Especially on the tar infested surface of the Covenant Church parking lot!  BLC went over his plate, but recovered nicely.  A couple of near collisions and narrowly avoiding finger smashes.  I think there were a few pax that were relieved when I called an audible to NOT do the full 10 exercises I planned for.  But since we were right next to the hill, why not put it to use.

Triple Nickel w/ squats & heels to heaven.  5 squats at bottom / 5 HTH at top / 5x

I realized at this point that by skipping over half of the hairburner exercises I would have some time to make up.  So get back with your partners and we’ll make more use of the hill.  One partner would perform called exercise while other ran the hill, and flapjack until target number of exercises was achieved. I think we did the following…

  • Merkins x50
  • Wide-arm Merkins x70
  • Diamond Merkins x 50

We headed back to the launch point to do some Mary and some running.  Again with partners…1 partner performs exercise while other runs the track.  Exercises were something like this…

  • LBC
  • American hammer
  • Flutter
  • Freddie Mercury

We finished with a little more Mary (no running)..

  • Mahktar N’Jaie x 15
  • Leg lifts x15
  • CCV x 15 each side (there was some mumbling about tender elbows so we audibled to the grass for this final exercies)

Finish up with a cool down lap.

Moleskin:

Don’t have much time to spend on this today…so keeping it short.  Thanks for the opportunity to lead this morning Orange Whip and Faultline.  I was reminded of 3 things this morning: burpees suck, hairburners suck, and hairburners on a crummy surface sucks worse.  Hope you all felt like you got your money’s worth!

Announcements:

  • Compass – 6:45am at Chick Fil-A Arbo – starting Proverbs – chapter a week
  • 1st and 3rd Wednesday – 3rd F workout at Le Peep at Arbo – 11:45am

Field Trippin’

Imagine how flattered I was when I pulled into the parking lot of OP  Elementary and saw two large buses and about 30 cars in the parking lot…..Wow!  Bus and car loads had come to Hydra to witness me Q….or they were there for a fifth grade field trip to Charleston…..easy misinterpretation!

The Thang:

Even though I was deflated, YHC provided a stellar disclaimer and we headed off toward the Harris Teeter at Rea/Colony where we warmed up with some SSH and IW’s.  We jogged a little further to the medical building just behind HT for:

Merkin Circle: Circle up close and each man gets down in a plank position.  At YHC’s command, the pax moves five paces to the left or right (imagine a spider man sideways crawl) then performs five of said merkin….it went like this:

  •  5 paces to the left, perform 5 regular merkins
  • 5 paces to the right, perform 5 WA merkins
  • 5 paces to the left, perform 5 HR merkins
  • 5 paces to the left, perform 5 regular merkins

Rinse and repeat

Partner Up: Partner #1 runs around the medical building while Partner #2 does said exercise until #1 returns: Flapjack.  Exercises included:

  • LBC’s
  • Rosalita
  • Squats
  • Flutter

Jog back to OP campus and head to the playground behind the school.  Keeping partners, Partner #1 runs to either the track or concession stand while Partner #2 does said exercise:

  • Pull-Ups
  • Dips
  • Jump squats
  • LBCs

Jog to cars for final two minutes worth of gassers (6 total).  Lots of scratches on the start line, but the work out was almost over so no penalties granted.

That’s a wrap!

Lots of hard work this morning!  The Hydra men are a fun crowd and today was no exception.  Some good laughs and support all at the same time.  We logged 3.2 miles and did a ton of core and upper body mumbo jumbo, so YHC is certain he will be sleeping well tonight.  Queen and Marge, thanks for the honor!

Announcements:

F2 Pizza Peel at 6:00 tonight

5K on 9/24 at McAlpine Park

 

What does Lauren have to do with running?

16 men deciphered the vague Slack/Twitter messaging about the location of today’s Devil’s Turn and came anyway.

The location is known as the #LaurenConrad due to her role in the MTV show “The Hills.” The place we visited today has hills, so badabing badaboom, Hairball called it the #LaurenConrad and that is that.

If you ever want to reach the #LaurenConrad, you would go north on Rea Rd past 51 looking for a neighborhood and road of the name Five Knolls. You would then turn left and run to the end of that road and back to Rea Rd repeatedly. That is what we did today.

Due to pushing too far on the last loop, YHC was late to COT and did not have a phone handy to catch all PAX names. However, there are a few notes on the run below.

– Haggis prefers F3 to filing police reports. After hopping in his car this morning with a robber who immediately exited the vehicle, Haggis determined it better to get in a quick workout with the boys before doing the tedious police reporting. We are glad about the choice and the robber is lucky Haggis didn’t say “c’mon” and chase his arse down.
– Everyone was pushing hard today and the people at the front seemed to keep switching places. Must have been some friendly competition going on there.
– I am sure there were other memorable events. Chime in below to share.

Enjoyed the run today guys! Always a good time (when its over)!

3 Generous Courses

5 showed for the promise of some heavy stuff and some speed. Here’s what we got into after a quick mile and half pre-run.

Thang

Warm-Up

3 Rounds:

  • Run lap (400m)
  • 20 Merkins
  • 10 squats

Section 1 (Strength/Stamina)

  • Deadlift (185#)
    • slow, continuous reps, pinch at the top
  • Jump Rope
    • double under every 5th jump.
  • Heavy Swings (80#)
    • good form, swing bell to chin height.
  • Box Run
    • forward, shuffle, backwards, shuffle
  • Pull-Ups

Cycled through those stations, 1 minute each, 10 second rest/switch, until 5:45. 5 stops at each station for each man.

Section 2 (Speed/Agility)

  • Head down to the fields
  • Mobility Drills
  • 70m Sprint (85%)
  • 70m Sprint (100%)
  • 160m Sprint (100%)
  • 70m Sprint (100%)

Section 3 (Core/Grip)

  • Mosey back up to the playground, grab some pull up rings
  • Dead hang hold, slow pull-up, slowly lower down, dead hang count down.
  • Repeat above with 4 fingers, then 3 fingers, then 2 fingers.
  • Repeat above on the fat bar above the rings.
  • Head to the swings. Repeat above with the super fat bar above the swings.
  • Feet in the swings. 20 in and out’s, in cadence.
  • 30-40 Windshield Wipers/Dragon Flags
  • Mosey back to start and finish with a 2 min strict plank (0 motion)

Moleskine

This was a 3-course meal for the PAX at FatCamp this morning. Starting heavy always seems to make things challenging for the rest of the workout. Not sure if it was the foggy/humid conditions, but YHC was sweating a lot! A couple observations:

  • good to see Bounty Hunter out and about. He claimed that he was going to take it easy, but seemed like he decided against that. Good luck in the Ruck event this weekend.
  • Nard Dog came out early for the creepy Elon Park “horror movie” pre-run, and also added 4.2 gallons of sweat to the asphalt.
  • an injured Mario is still a fast Mario. Out front on the sprints all morning; good to see him getting some mobility back in the shoulder.
  • a solid showing from the mountain of muscle AKA Short Pole. Short Pole crushed the 80lb swings single armed and was constant on the dead lift reps. The dude’s getting faster every post. Look out.
  • General posted at home. He was probably awake (as he has been for the last 48 hrs) being a stellar dad to Harper Grace. We missed you man, hope all is well on the home front; don’t stay away too long.

Over and Out.

Argo

Bunch of hollering but no yodeling

There was a full house at the Peak this morning.  So cool for YHC to come back after months away and see how well things are growing.  Speaking of growth, we welcomed our newest FNG this morning . . . but more about that in a second, first, here’s what we did:

Disclaimer – Mosey around front of school to basketball court for COP:
SSH-15
Slow Merkins-15 (3 down/1up)
Hillbilly – 15
CDD – 15
LSS-15 (low slow squat)
8-count Man-maker – 10

On to the Main Thang:  Mosey to playground equipment and find a pull-up or supine pull-up bar of choice
Up & hold 5 count then 5-count descent – Q hollering the counts
Various recovery things OYO (8-count man-makers, diamond merkins, wide-arm merkins).
Repeato 10X

Mosey to bus parking lot
Rock Hoppers,  Merkins, Jump Squats
Set of 10 each, then 8/6/4/2
Plank or LBC recovery until all Pax done

Mosey to wall: People’s Chair with straight-arm raises in cadence: 60, 45, 30 secs

Mosey to top of parking lot behind church
Lunge-walk to mid-point then mosey rest of the way to the bottom
Backward lunge-walk back to mid-point then backward mosey to the top
Speed skate 15 OYO (R+L=1)
Calf raises – 15 IC

Circle up and on your 6 for some Mary:
Flutter – 15IC
Freddie Mercury – 15IC
Dolly – 15IC
Dead Bug – 15IC

Mosey to cars and circle up for Merkin wave (as much fun to watch as to do)

TIME!
Announcements:
Q-school Saturday in Union County at Sun Valley BoJangles at 6:30.  Don’t ask.  Just post.
Join Tuesday workouts Fortitude @ Men’s Shelter 5:45 on N.Tryon (Qs Slaughter/Pipeline)

Moleskin:
Welcome to Gas House!  Newest member of the F3 Nation.  Thanks to Tebow for EH’ing him.

I had fun leading this morning, guys, thanks for the opportunity.  We had great weather and an appreciative audience for some novel ways to sweat, like the 8-count man-maker, dead bugs, and merkin wave. I haven’t been at the Peak since they eliminated that middle-of-the-track play set, so was grateful for the help in finding those other two play sets over on the side so everyone could find a bar to pull up.

If you haven’t Q’d, then you need to post at the BoJangles on Saturday for Q school.
Have a great day!

-Swiss Miss

Low Carb Anger

5 Pax came out for a workout inspired by a day of low carbs suggested by @Kid Rock after his Fuel even on Tuesday aimed at inspiring the fat and thin alike to healthier eating.

 

Warmup:

  • SSH x 50
  • Mountain Climbers x 25
  • Calf Stretching
  • Moroccan Night Club x 15

The Thang:

  • Mosey to Playground
  • Partners – 5 rounds
    • Partner 1 = 10 Pull Ups
    • Partner 2 = burpees until Partner 1 completes
  •  Move to Parking Lot / Grab a lifting rock
  • Rock Clean & Press – 25 / 20 / 15/ 10 (passing rock to left after each set)
  • Mosey to Flag Pole by baseball fields (pause for LBCs x 50 and Supermans x 15 along the way)
  • Hill Countdowns – Run down hill and back up / Squats at top – 25 / 20 / 15/ 10/ 5
  • Most back to Parking Lot (pause for 50 reverse LBCs)
  • AMRAP box jumps (done until Popeye reached 50 step ups)
  • Parking Lot Suicides x 10
  • Rock Clean & Press – 20 / 15 / 10 / 5 (passing rock to left after each set)

 

Ode to Radar

YHC didn’t have anything written or thought of for a workout today except for an old but effective starting exercise that Radar introduced. Some of the vets caught on quickly; the others soon found out.

We quickly moseyed over about 40 feet and circled up.

SSH x 100. Yes that’s right – ONE HUNDRED

Mosey to 1st speed hump behind HT for Paula Abdul (2 steps forward, 1 step back).
– Run forward for 10 Merkins and then back for 10 LBC. Run to next speed hump for 10 more Merkins and then back for 10 LBC. So on and so forth until done.

On your 6 for flutter x 50 then LBC x 50.

Up and Mosey to the front side of Target. Lunge walk all the way to the stop sign. (~50 yards).

Squats x 50.

Mosey out of Stonecrest at Ballantyne Commons entrance and West up B-tine Commons over Elm down to Ballantyne Trace Ct. Hang a left and up to Forum Ave. to catch our breath. Frehley’s was having none of that so some did Mary while YHC heaved with my hands on my knees. #tiredQ

Here we did 7’s – CCV (Cumberland County Viaduct) Right side at corner of Forum and Ballantyne Trace and Left side at the top at Elm.

Mosey from Elm over to the fountain in front of Forum at Ballantyne Commons office building. Partner up. Partner one – dips. Partner two – run around building. 5 times around the building for each partner (we got 3 laps).

Back to the start with a final AYG and fast minute of dolly before we’re done.

NM:
– We moved really quickly today. Everyone was pushing. Great showing by all.
– F3 feeds to all aspects of our life. I met another Insurance professional and am getting lunch out of it #winning.
– Frehley’s knew what was up on the SSH shorting after passing 35. I think he and Mic Check stopped at 70 and did another exercise. Their prerogative #modifywherenecessary. I think the remaining wished they had stopped. This is definitely a crowd pleaser. Tclaps to Radar for the first that I know of to start a workout with 100 SSH. What a D-move. Man we miss Radar!
**Bucky stopped me at BROlympics and said he was still sore from the SSH #itworked!
– We got 3 miles and stiff legs.

Annoucements:
Sorry I forgot all, and this is late (BROlympics was last Saturday and was a blast) but – Richard Sheltra 5K;
Bucky’s street fest; COTS.
Bucky’s thing – 4/29 – fundraising event for Kenya orphanage. 4 brews trucks, food trucks, Whiskey Dollars band. $25/person. kids free. https://www.eventbrite.com/e/spring-fling-craft-brew-fest-tickets-31849876839

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