Crossing County Lines for an Epic BeatDown

The rain finally stopped and a chilly wind picked up as we launched into the workout. Here is what went down…

0515 Quick mosey .5 miles to Progress Pine drive. Plankaroma
==== Run w/ Hand release Merkins x 2 at every street light(2,4,6,8,10) – Plankaroma
==== Backwards run back to start – Plankaroma
==== Run w/ Hand release Merkins x 2 at every street light(2,4,6,8,10) – Plankaroma
==== Backwards run back to start – Plankaroma
==== Quick mosey .5 miles back to AO to pick up regular dudes waiting
0530 SSH x 20 via Slaughter; Semi High Knees / hit the ground and back up x 7
==== Mosey w/ ShovelFlag down street to next COP: Squats x 12; Merkins x 12
==== Pax Run small loop w/ bear crawl; Partner Up
==== P1 Run the loop; P2 LBC – switch n repeat
==== P1 Run the loop; P2 CrisCross – switch n repeat
==== P1 Run the loop; P2 Low Flutter – switch n repeat
==== P1 Run the loop; P2 Bicycle – switch n repeat
==== Plank on elbows; Toe smashers x 10
0545 Mosey w/ ShovelFlag south to open field
==== Partner carry across field – switch half way – 20 merkins each
==== Partner carry back across field – switch half way – 20 merkins each
==== Partner carry across field – switch half way – 20 merkins each
==== Partner carry back across field – switch half way – 20 merkins each
0552 Mosey w/ ShovelFlag to big church on hill – Partner Up
==== P1 bear crawl up driveway – P2 Hand release merkins x 2 – tag partner n switch
==== On each partner switch increase hand-release merkins x 2 (2,4,6,8)
==== All pax was toast atop of drive – mosey to church back entrace – bear crawl 20yrds
==== Plank in a row: Run 60% effort up back parking lot, mosey back down
==== Plank in a row: Run 80% effort up back parking lot, lunge walk 40 yrds
0604 Mosey to shelter; grab a picnic table for dips/derkins
==== Dips x 10 / Derkins x 10
==== Dips x 10 / Derkins x 10
==== Dips x 10 / Derkins x 10
==== Squats x 10 –
==== Dips x 10 / Derkins x 10
0610 Mosey back down and grab Shovel Flag
==== Indian Run w/ Shovel Flab back to AO
0616 COT

2.0(Core Group) Beatdown (Taken from Grovers Ring of Fire in homage to Mr Cash)

Pax: Nails, Ma Belle, Indy, Stroke, Mike Robinson FNG
Mosey to the Rock Pile and grab one BIG rock and one SMALL rock
WARM UP (IN 4 count cadence unless specified)
Slap jacks x 12
Mt Climbers x 12
Air squats x 12
Take a lap around the parking lot with karaoke
Bear Crawl up the drive (30 yards)
Reverse bear crawl back down drive
BACK to the PILE O ROCK
THE THANG
RING OF FIRE
5 PAX in a circle, 6 exercises, 3 cycles (SINGLE COUNT REPS)
Curls x 25 w BIG ROCK
Prisoner Squats x 25
Skull Crushers w BIG ROCK x 25
Alt LEG V ups w SMALL ROCK x 25
Mericans x 25
Thrusters with BIG and SMALL rock alternating x 25 (Thruster is a goblet squat ending in an overhead push press)
Take a lap with some high knees this time and high skips and back to ROCK PILE
RINSE AND REPEATO the MEAN 6 but now with 20 Reps
Take a run into the forest dark and deep
10 knees to elbow and now back to the ROCK PILE WE GO
RINSE AND REPEATO the RING OF FIRE but now with 15 Reps
Plank for 1 minute with alternate leg raise and hold
Gently replace Earth rocks and mosey to MARY
MARY –¬†LBC x 15;Low flutter x 15

Inside the ropes:
YHC has enjoyed posting with the Concord pax several times over the past year or so. It is great to venture out and see what’s going on with other F3 pax around the area. Always hyping up Metro workouts and pounding the fellas to pay a visit to the MuthaShip, YHC decided to bring some MetroFlava up to Concord.

Go figure a 0515 early bird start would get some feathers ruffled and may have detoured some pax from posting(hope not). YHC had to go big ’cause it was the only way to go: MetroFlava. Metro’s clown-car rolled in town with Slaughter, Mighty Wind(sleeping like a baby), Carrier, Hustle and YHC. Not to shabby a pax. Concord brought eleven pax including heavy hitters like: Grover, Indiana,Catfish and Captain America. Cujo and the rest kept it real cool and YHC knows they got game.

We covered 3.5 miles of dangerous roads but found great workout spots where a good Q can be creative. This workout encouraged team work with multiple partner exercises and focused on upper body conditioning. Cujo’s Shovel Flag traveled with the pax and was planted all over F3Concord territory. YHC finished the workout with a long Indian run with the Shovel Flag in the lead man’s hand…very cool indeed.

Not much chatter from the pax today as we were all sucking air with no time to yap. Looking forward to Concord pax traveling to F3Jungle on April 25th for visit to the MuthaShip! Bring it!

Honorably yours…Snoop

6 thoughts on “Crossing County Lines for an Epic BeatDown

  1. Carrier

    Great beat down today Snoop! Snoop had his Qdrenalin flowing from the start. I thought he was going to run us back to Charlotte in the first 15 minutes. I quickly questioned why I had gotten up at 4 a.m. to drive 45 minutes to work out in the cold and wet weather, when I could have easily slept an extra hour and driven 1-2 minutes to work out in the cold and wet weather. It was worth the trip and not at all CSAUP!

  2. Pharaoh

    Guys when I saw the pre-blast I decided to leave the Tradition behind and join my northern brethren for a beat down. Definitely not disappointed and it was good to see some familiar Concord faces. Hope to see ya soon and thanks to Snoop for the Q

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