A Year of Ascending
8 pax and two 2.0’s assembled on the Olde Providence Elem School campus to celebrate the 1 year anniversary of Ascent. Site Q’s Strange Brew and YHC (High Tide) played host, and here is what they served up:
The Thang
(High Tide on Q)
COP:
- Side Straddle Hop – 15 in cadence (IC)
- Slow Squats – 3 down, 1 up – 15 IC
- Merkins – 15 on your own (OYO)
- Imperial Walkers – 15 IC
- Slow Squats – 15 IC
- Merkins – 15 OYO
Mosey to the Playground
- Pullups (or supine rows) – 15
- Decline Merkins – 15
- Knees-to-Elbows – 15 (#crowdpleaser)
- Lunges – 15 each leg
- Rinse & Repeat – substituting Side Lunges for regular Lunges
- Audible – perform as many Knees-to-Elbows as you can
Mosey to Concession Stand
- Jump Ups – 15
- Toe Touches – 15
- Carolina Dry Docks (CDD) – 15
- Situps – 15
- Rinse & Repeat
Mosey to Fieldhouse
- People’s Chair
- Balls-to-Wall
- People’s Chair
- Merkins – 15 OYO
Mosey to Outfield
- Karaoke to fence & back
- Backpeddle to fence & sprint/jog back
(Strange Brew on Q)
Mosey to Concession Stand
- 5 Burpee Jump Ups
- 15 Dips
- Rinse & Repeato
Mosey to Small Football Field
- Sprint around the four corners, perform 10 CDD’s at each corner, & track your finishing order
- Partner up, opposites attract
- Wheelbarrow across the field, flapjacking as often as necessary, & sprint back
- Bear crawl across the field, first partner across sprints back to partner 2, tags up and both sprint back
- Partner military presses – 10 reps, flapjack
- Repeato
- Partner bicep curls – 10 reps, flapjack
- Repeato
- Over/under – 5 reps, flapjack
Mary
- Flutter – 20 IC
- Rosalita – 15 IC
- Sid-the-Kid – 5 IC, switch direction for 5 more IC
- Single-leg Romanian Deadlifts – 5 each leg
2 laps around the track
Done
COT
Moleskin:
What an honor to lead today, celebrating a year of moderate workouts at Ascent. Anyone who has posted for any length of time has seen their fitness improve, as well as making new friends in the gloom. So many faces over the past year.
As YHC was planning the weinke for the 1st half of the workout (Strange Brew having the 2nd half), the theme was to total 365 reps of the various exercises. Exercises selected, YHC retired for the evening, only to lie in bed and realize that his plans would take about 22 minutes, at best! And, YHC also realized he was missing an opportunity for merkins, of which he’d just committed to 10,000 during August! #temporaryinsanity So, 3 audibles for merkins were called during the first half.
Speaking of audibles, knees-to-elbows were more challenging than YHC recalled, so after one set, an audible had to be called for the second set. Something to aspire to, nonetheless.
Once Strange Brew took over for the 2nd half, we were treated to some real variety and creativity. The partner presses and curls were new, coming to us from F3 in Winston Salem.
T-claps to Strange Brew for representing the pax well in the San Francisco Marathon last weekend! That’s an incredible achievement! And, one to build on!
Thanks, as always, for the opportunity to lead today. It’s an honor.
(sound off in the comments on anything missed)
Grinding the Gears at Olympus
8 men ascended upon Olympus for some gear/strength work and here’s what we did:
Crash course on what each station would involve with a feeble demo attempt on a few then a quick warm up.
COP:
SSH x 20 IC
Good mornings x 10 IC
Merkins x 15 IC
11 stations comprised of:
Station 1: Run lap around perimeter of parking lot.(served as timer for each station, approx. 1 to 1-1/2 minutes.
Station 2: Hairburners w/45lb plate to cone and back.
Station 3: Two-Handed Curls with resistance band.
Station 4: Inchworm w/35lb plate to cone and back
Station 5: Dumbbell flys w/20lb or 25lb dumbbell
Station 6: Dumbbell press on bench w/40lb or 55lb dumbbell
Station 7: Battle Rope
Station 8: Tractor Tire Flip
Station 9: Jump Rope
Station 10: Goblet Squat with Kettlebell
Station 11: Resistance Band Rainbow Rows on basketball goal
Each man rotates through station twice: approx. 30 minutes.
Circle up for a Kettle bell/Squat Thrust ladder:
x15 two handed KB swings, x15 squat thrusts. Keep performing rotation down to 10 reps each(plan was to go all the way down to 1 rep each),but an audible was called to jump to 5 reps of each until completion of 1 rep each due to time running short.
Mary:
Flutter x 20 IC, LBC x 20 IC, Daisy Dukes x 15 IC(new movement that the Pax seemed to really enjoy).
We’re all smoked and times up anyway.
Moleskine:
Great effort by everyone out there today. Those gear rotations seem to get the best of everyone each week, but the guys really smoked it today. I think the KB/squat thrust ladder put everyone over the edge. Great to have site FNG’s Stumphugger and Quint out there, both of you killed it! As usual, Alf and Crabcake showed what kind of beasts they are. Shout out to Byron for letting YHC use some of his gear as well as helping the Q with the demo on a few and for supplying the music. Big League Chew held nothing back as always, hope you enjoyed your date with the KB brother! Also good to get Southpaw out of the bed for a post as well.
Announcements:
**Olympus will converge at Day Zero next Saturday**
F3 Dad’s camp registration is still open
Remember the guys participating in the Red Light and Blue next Saturday
Praise that Stumphugger’s Dad’s surgery went well and prayers for a speedy recovery
Great prayer by Byron to take us out.
Thanks for letting me lead this morning gentlemen, always a pleasure!
Merkins, merkins, and more merkins
The SF was planted (rather easily, with the amount of rain we have had) and 15 men gathered around ready to start another weekly episode of Area 51 at McKee Road Elementary. YHC declared that it was time to start and we headed over to the lower parking lot by the soccer fields. One loop around the parking lot and then we circled up for COP. Quick disclaimer (we had the Area 51 attorney, Young Love, in attendance. Had to cross the t’s and dot the i’s.):
- SSH x 25 (IC)
- IW x 25 (IC)
- Squats x 20 (IC)
- Fwd Lunges x 20 (IC)
Line up at the end of the parking lot for a mix of exercises and running/karaoke/etc:
- 50 Merkins OYO
- Karaoke to the other end of the parking lot & jog back
- 50 Prisoner Squats OYO
- Karaoke to the other end of parking lot & jog back
- 50 Wide-arm Merkins OYO
- Backwards run to other end & jog back
- 100 LBCs OYO
- AYG sprint to other end & jog back
Mosey over to the play area/stumps behind the school for some partner work circuits:
- P1 – 15 Jump-ups on the stumps
- P2 – 15 Tire hops
- Flapjack
- 15 Partner Derkins – P1 in plank position, P2 15 Derkins w/ feet on P1 & then flapjack
- Rinse & Repeat x 2 (20 reps 2nd round, 15 reps 3rd round)
Slow jog to front of school for People’s Chair:
- PC x 60 secs (w/ arms out front, arms over head w/ 15 air presses)
- Burpee broad jump to sidewalk
- PC x 60 secs (w/ LL up, RL up)
- Burpee broad jump to sidewalk
Head over to the infield of the track for 6 MOM:
- Dolly x 20 (IC), hold’em
- Flutter x 20 (IC), hold’em
- Protractor (10 degrees, 45, 90, 45, 6 in, 45, 90, 30, 20, 10)
- Back scratcher x 20 (IC)
- CCV x 15R (IC)
- CCV x 15L (IC)
Enough time to catch your breath, head back to front of school for some circuit work:
- BTW Wall Walk
- Lunge walk across parking lot
- 25 Incline Merkins on curb
- Rinse & repeat
Mosey to playground behind the school for another round of circuit work:
- Pull-ups x 10
- Step-up w/ high knee x 20 (10 each leg)
- Dips x 20
- Rinse & repeat x 2
- 25 Merkins OYO
Line up in 2 lines for Indian Run back to launch point
Couple minutes left so 2 MOM
- Rosalita x 20 (IC)
- LBC x 25 (IC)
- 25 Merkins OYO (to get us to 250 for the morning)
COT
Moleskine:
- Tweet went out last night about #10KMerkin Challenge for August. YHC decided it would be good idea to give PAX who had signed up a head start on their daily allotment. Completed 250 merkins, not counting the Burpee Broad Jumps. You’re welcome.
- BTW wall walk is always a crowd favorite. Apparently also causes release of built up air pressure. Unknown PAX member crop dusted rest of us as we were lined up along the wall. Usual suspect Joker had alibi of being across parking lot completing lunge walk at the time. Guilty PAX member is welcome to claim credit in comments below.
- YHC was talking to Beaver prior to start of work-out and he inquired as to what was in store for PAX. Mentioned he felt good with the runs and several of the other exercises but that merkins were not a strength. Should be a little stronger in that area now.
- Young Love may not have been a fan of Burpee Broad Jumps after PC. Inquired as to whether that was planned by YHC. Have to admit I audibled to that after originally thinking about another exercise.
- Nice mix of site veterans and new PAX members. Strong work by all.
- YHC took us out with special request for YHC & Chelms’ younger brother, Bill, who is battling a brain tumor. All PAX prayers and kind words are greatly appreciated.
- Keep Turkey Leg’s mother in your prayers as well as she wages her own battle with cancer.
Announcements:
- F3Dads is held every Saturday beginning at 9:00 at Colonel Francis Beatty Park off of Weddington Road. Bring your 2.0s, boys & girls, for a fun time.
- Last day to order F3 BRR t-shirts. Let Baracus know if you need to order a shirt.
- Look for e-mail from Mall Cop regarding Area 51 (not F3) running shirt. Order will be placed in the near future.
Mini Murph at Stonehenge
Pulled out an oldie but goodie in honor of the Lone Survivor although we only did half a “Murph” and then added some other fun stuff on the back end of the workout which was tough because even a half Murph is brutal if done correctly. A full Murph is a mile run plus 10 sets of pull-ups, merkins, and squats (reps of 10, 20, 30) followed by another mile run. Our legendary “Form Policeman” a/k/a Haggis set the example for all to follow as usual…
Warmup: SSH X 20, Mountain Climber X 20, Imperial Walker X 20, LBC X 20. Mosey to fitness trail below the pond:
The “Mini Murph”: 5 sets of pull-ups, merkins, and squats (10, 20, 30 reps, respectively). Between each set, ran a lap around the pond for 4 laps total (approximately 1/3 mile).
Mosey to knee wall where we spent 20 minutes doing various exercises including incline merkins (2 sets X 15), extreme decline merkins (1 set x 15), dips (3 sets x 20), and multiple abs at 20 cadence reps each (LBC, heels to heaven, bicycle, dolly, flutter, on the wall knee-ups). Mixed in merkins between abs: diamonds X 10, wide X 10, man-maker merkins x 10. Finished with 10 man-maker burpees. Mosey to steps for 5 sets of bunny-hops up the steps.
Mosey back to the Vine for a Merkin Challenge: In a circle, we all did merkins until the Q called time. We then executed 8 burpees which was the difference between the most merkins executed (M. Tussauds @ 43reps) and the next highest (Frehleys @ 35 reps).
Running Rocks
11 men of the Southland gathered on a cool, August morning.
Warmup
Run to the field in front of the church
SSH x 20
IW x 20
Peter Parker x 15
Parker Peter x 15
Slow Squats x 15
The Thang
Mosey to the top of The North Face, partner up
Partner 1 runs up the driveway, left at the trees, left down the hill and up the North Face. Partner 2 does exercise. Flapjack. Repeat for 4 exercises:
Merkins, Squats, CDDs, Lunges
Mosey to the church. Grab some wall.
Alternating People’s Chair, BTW for a few minutes. Hey, I’ve never noticed those picnic tables before. 30 dips, 20 incline merkins, 10 derkins.
Mosey to the top of the hill at the back entrance.
Triple Nickels – 5 jump squats at the bottom of the hill, 5 merkins at the top, 5 times down and up the hill.
Mosey to the rock pile. Select a manly rock. Circle up for exercises. Rotate to the left after each one.
Curls, Tricep extensions, overhead press, squats, teabag, bench press, hold the rock out with straight arms in front of you.
Rejoin your partner, select the larger of your two rocks. Chasers around the church. Partner 1 grabs rock and takes off clockwise around the church. Partner 2 does 10 merkins and chases partner 1. When caught, partner 1 does 10 merkins and partner 2 takes off with the rock. Repeat until you get back to rock pile. Return rocks to their homes.
Circle up for a little Mary. Flutter, Dolly, LBCs.
Split into two groups and line up on the starting line. 3 sprints to the lightpost and back. Groups alternate for recovery between sprints. 2 sprints to the grassy median. 1 sprint to the really far away incomplete light post base.
Done
Moleskin
I love the Calvary AO. So many options to inflict pain. We stayed on one half of the campus today and never got bored. Great work by the PAX today. We covered 3 miles, all in sprint form, mostly on hills. No 10 counts – rest came in the People’s Chair or Mary. Chelms and Runstopper were getting after it on all the runs. Cadillac hit the turbo button on the sprints, but I’m not sure his shorts stayed clean. Not good. Happy Birthday (tomorrow) to Ninja Turtle (16). I worked out with him twice this week – the kid gets it done.
Announcements
Mud Run signups are still open.
BRR teams need drivers.
The Strong are Thriving @ Centurion
19 Men decided to start off a rare cool & wet August the only way they knew how, by busting their chops in the Gloom.
The Kettleballers: 0500
Champagne’s Strong Lead Tclaps to a quality NCState product and the Qrusader in Charge
Tabata 30 seconds on 10 seconds off
Round the body
Figure 8s each direction
One Hand Swings Both Sides
Thrusters Each Side
Threaded Lunges
Single Leg dead lifts
Side Lunges Both sides
Goblet Squats
Rinse and Repeat all exercises
15 total Rounds
The Main Thang 0530 Ribeye Qrusader In Charge
10 Burpees OYO
-Run out Walsh Ave to Johnston Rd left up Hwy 51 past Cougar High left on McMahan Drive to Little Ave…SSH as we wait for the 6
-Little Ave Suicides- Run to parking signs & perform 10 X-fit Merkins at sign and run back to start McMahan &Little Ave intersection,5 parking signs up Little Ave 50 X-fit Merkins
Plank for 6, LBC x 30 in cadence waitiing for The 6
– Mosey to alley between 5/3 Banking Branch and Non descript Surbanban Office Space Building with OfficeSpace Available to Lease:
10 Burpees OYO then run the loop around traffic circle with stonewall (50 yards or so)..Dolly x 10 in cadence as wait for The 6
10 Double Merkin Burpees OYO run the loop again
Lunge Walk Knee to Ground to traffic Circle
-Extreme Derkins on Traffic Circle Stone wall In Cadence 10,8,6 with Russian Twists,Flutter between sets
-Run to Panera Bread parking lot for a COP
Imperial Walkers x 10, Windmills x 10, Mountain Climber x 15
Run two loops up the Panera Bread Stairloop and meet back at COP
Plank & Burpees while you wait for the 6
-Run to Charlotte Aquatics Center OYO pace; PAX planked for the 6
At bottom of steep incline perform 10 diamond merkins run backwards up hill 10 Carolina Dry Docks at top, wait the PAX to finish & mosey back down as group
10 diamonds Bear Crawl Up Incline 10 Carolina Dry Docks at top mosey to bottom together
10 diamonds Backwards run to top 10 Carolina Dry Docks at top
-Run to the CAULDRON LOOP
On your belly, AYG Sprint around the CAULDRON LOOP
-Run back to Tennis Court Parking Lot for COT
COT
BALL OF MAN Strong Thoughtful Faith Driven words by Chelms
SPREADSHEETS FROM THE GLOOM
– Starstruck Moment..YHC felt like a stalker as the newly Crowned King of the MuthaShip Frasier Strolled Up prior to launch. The King of the Mutha was humble and spoke highly of the other PAX around him.Pointing out that Centurion Regular CHECKPOINT(NOGOA STRONG) made it 15times. TCLAPS for your humility and TClaps for your I am 3rd Moment #DerekJeterLike
– HAGGIS; you all have heard the legends, Man runs UltraMarathons while carrying 5 goats strapped on his back. YHC juxtaposed our two running strides & quickly realized 1 Haggis running stride = “a generous estimate” of 30 running strides for YHC to cover the same ground. #aweinspiringF3Beast #clydesdalesnevergiveup
-Strong Work by the Kettleballers going all lower body.Boy they let the PAX know that the lunge walk sucked. The Kettleballers missed Madame Tussard who HC’d on Twitter
– Wingman the whole workout YHC wondered does he live up to his nickname. Does Wingman help other PAX get lucky? Just wondering, please share in comments, shamelessly trying to live vicariously through others.
– Good fellowship and ribbing from Mall Cop to Runstopper. However, Mall Cop be careful the man is a beast. He would be the first person I would pick to have my back in a fight. He is so stacked and looks like if you hit him with a 2×4, the 2×4 would shatter into a billion little pieces on impact. The Man brings it strong every post #keepcoolcalmandcollected
-Cadillac when did you join NoCo? sweet Red F3 shirt Are you Qing soon? Long Distance Welcome Back Kotters
-Thank Snowflake for the Burpee Loops & Mermaid for the Double Merkin Burpee. Just Say No to the MegaBurpee or Purple Haze’s Triple Burpee Request. #Qisnotsmokingcrack
-Chelms & Abacus our thoughts and Prayers are with Bill and the Chephul Family
ANNOUCEMENTS:
Help with Billingsville and AG kids. Kids are making the jump and volunteers needed to fill void at Billingsville as we keep relationships built at Billingsville are promoted to AG. The F3Impact being felt,making the difference
NEW THURSDAY WORKOUT MEATHEAD Starts Thursday. Site Q BROWN promises 0.0 miles on your Garmin,EH and be ready with your KettleBells.
Had fun out there in the Gloom this morning Looking forward to the next Post and #IronSharpening
RIBEYE
Hills and Hairburners
The VSF was planted this cool crisp morning and 14 pax showed up for a dose of hills and hairburners. What they failed to realize was these 2 workouts would be combined to make 1 intese, 02 deprived workout
The Thang
Little mosey to an open area for a quick warm-up
Slow squat x20 IC
SSH x 20 IC
10 burpees OYO
Merkins x 10 IC
Head for the hills of Murderhorn, down the hill and divide into groups of 3 or 4 and grab a plate.
Exercise #1
Partner 1 pushes the plate up Murderhorn, Partner 2 & 3 5 burpees. Run to partner 1 and switch until at the top. Plank at top.
Without plates, jog halfway down, 50 LBC and run to top.
Find your group and and plate run to bottom of Murderhorn
Exercise #2
Partner 1 pushes plate, Partner 2 & 3 10 merkins, chase partner and swith until at the top. Plank at top.
Without plate, jog halfway down, 50 LBC, jog to bottom.
Exercise #3
Pick up remaining plates, find group and mini Indian run up Murderhorn. Front person carries the plate.
Pick up rest of plates and head towards our starting point for a drop off.
Mosey in front of Theater for Starfish. Thanks to my childrens chalk, YHC got there early enough to write each exercise at each site
1) 20 CDD
2) 20 Merkins
3) 20 Squats
4) 50 LBC
5) 20 Military Merkins
6) 20 CDD
Run to station 1, complete set exercise, run back to center and 5 burpees until YHC called time.
Moleskin:
Great work by everyone for this workout. Murderhorn is long and tough by itself, add hairburnes and it becomes a beast. Everyone stepped up and conquered it. Great push. YHC had a 3rd planned, but since I was already 02 deprived and the legs were burning, an audible had to be called. With only about 10 min left we completed as much as possible on the Starfish. Alf was still flying after the hill hairburners. Strong work brother. When YHC showed up 1 pax was swinging a KB. I figured for the Starfish it would be best to write each exercise down relaizing that after Murderhorn, the brain might not be firing on all levels.
Thanks for allowing me to lead everyone.
Crabcake
Climbing the Peak
The weather had cooled and 26 brave souls made it out in the gloom for a beatdown. Even 6 FNGs made it out, thanks to one big cat Simba, might have be come the number one recruiter for F 3 South. Maybe certain colleges will hire him soon for their football teams or maybe not.
The Thang:
Slow mosey to the back parking lot
20 X SSH
10 X Merkins on your own
20 X IW
10 X Wide Grip Merkins OYO
20 X Slow Squats
10 X Close Grip Merkins OYO
10 X MC
10 X Hindu Merkins OYO
10 X Peter Parker
After the warm up count off in 4s
The whole group takes two laps around the track, then heads over to the open field
The 4 group’s line up for tunnel of love racing, didn’t feel like everyone was feeling the love of the tunnel of love
30 yard race, group 4 took the win and didn’t have to do 10 merkins
Circle up for some Fireman Ed favorite Mr. Jack Webb
1 x merkin 4 x air presses, then 2 x merkins 8 x air presses … up to 8 x merkins and 32 x air presses
Quick Mary break:
20 X LBC
20 X Roslita
20 X Flutter
Back to lining up into the 4 groups for some relays
The first person does the bear crawl, to the first telephone poll then runs back, second person goes and so on until everyone has gone.
The group does LBCs while waiting on the one going to get back
Same thing but Gorilla walk
Slow mosey walk back to the track, partner up
Partner 1 runs a lap while partner 2 does squats, and then flip flop
Repeat with lunges instead of squats
Heard there was an FNG who Lost his merlot during this not sure which one Lost his merlot so I won’t take any guesses hmmmm
Moleskin:
Great job today pack, large pac! Might have been the most I have ever q’d for. I heard a lot of mumble chatter until the tunnel of love. Welcome all 6 FNGS Milk Truck, Dunder, Gutter, Sweet Melissa, Lost and Church Bus, love the names. If you don’t like your name feel free to bring it up at the next workout I am sure the pac can think of better ones #keepyourname. I hope to see you all out again soon, the pain lessons the more you make it out. I have been doing it for about a year and half and have really enjoyed, if you have any questions fell free to reach out. Thanks for letting me Q it was an honor and my first one ever at the new Peak 51. Simba thank you for taking us out in the ball of man.
Announcements
F3 Dads on Saturday. 9:00 am at Beatty Park.
Mud run signups still up. We have a lot of free agents that we can match up and form teams, so go ahead and register and we’ll match up you later.
Young Life Mud Run – details at www.ylmudrun.com
BRR teams need drivers.
Where’s my arrow?
17 men decided that running for an extended period of time over the hills of Piper Glen sounded like a good idea so they posted at this week’s Devil’s Turn to suffer together.
It was good weather with lower humidity than the rest of July. However, due to the level of exertion required for the hills, it looked like the PAX were mostly soaked by the COT. Just a sign of good hard work.
Due to the format, YHC only has limited insight as to the events of the morning. Sound off in the comments with anything that I missed.
Turkey Leg was on his 11th straight post. Yep, that is every day of the week with a Night Train thrown in for good measure. The man is a beast!
Frasier, Haggis, and Turkey Leg were flying out there today. Impressive pace over that kind of terrain. Other groups formed and seemed to be pushing it hard.
There was some controversy over the application of the chalk arrows to mark each turn. After COT, TR was adamant that YHC left the PAX to fend for themselves at the furthermost point on the route. An engineer’s quarrel ensued. At the the end, it was determined that for standardization purposes, the arrows will be applied on the “against traffic” side of the road at the plane tangent to the hypotenuse of a vector drawn concentric with the stop sign at the apex of each turn. This should clear up any confusion in the future unless we run out of pink sidewalk chalk. Alternatives were suggested however like shaving cream, bread crumbs, and road flares. We’ll see if it comes to that.
Haggis is now back from the mother land. He was ashamed to admit that he only ran 45 miles instead of whatever other un-godly number that he was originally intending. 45 miles?!?! For shame! Next time take it up a notch please. j/k Awesome job!
Welcome to the Devils Turn FNG’s Thurston and Hairball. Good work out there and we hope to see you back next time. Cotters to Fletch who was back today with a nagging leg. Hopefully, it treated you well on those hills!
Cotters also to those we haven’t seen in a while like Baracus, Stagecoach, 49er, and Mighty Mite. Hopefully, it is not as long until we see you again.
As was said earlier, please fill in any good info I may have missed.
It was fun fellas!
Triple Triple Nickels
Busy day, let’s knock this out. 16 men posted at Hydra, warned the night before that we were going for 3+ miles.
Warmup
Run around school, circle up on the front lawn
SSH x 20
IW x 20
The Thang
Run towards HT, right on Summerlin, assemble at the bottom of the hill.
Triple Nickles #1 – 5 trips up and down the hill, 5 merkins at the top, 5 jump squats at the bottom
Keep going down Summerlin, Right on Abbotswood. Stop at a side road for LBCs.
Continue on Abbotswood, Right on Windyrush. Assemble at the bottom of the hill.
Flutter, Dolly x 20.
Triple Nickels #2 – 5 trips up and down the hill, 5 CDDs at the top, 5 burpees at the bottom.
Partner up for full situps, feet held by planking partner, Flapjack.
Ignore the caution tape and proceed through the woods to the football field at the back of OP.
Rosalita, Protractor
Triple Nickels #3 – 5 trips down and back on the field, 5 merkins in far end zone, 5 Sister Mary Catherines in the near end zone.
Mosey to the front field.
Hopper led Russian twist. Hops brought out the Cumberland County Viaducts – albeit in an unbalanced application.
AYG sprint to the fence. Done.
Moleskin:
Mission Accomplished. We went 3.25 miles. Strong running by everybody this morning. Nobody got far behind. Hops and Hopper killed it this morning. They didn’t slow down even in the third set of triple nickels.
T-claps to Hops, Champagne and Iron Horse for running in to the workout.
Announcements
F3 Dads on Saturday. 9:00 am at Beatty Park.
Mud run signups still up. We have a lot of free agents that we can match up and form teams, so go ahead and register and we’ll match up you later.
Young Life Mud Run – details at www.ylmudrun.com
BRR teams need drivers. Contact Alf or Splinter if you’re interested. It’ll be fun. And smelly.