F3 MECA

Official Website for the MeCa Region of F3 Nation

I got this from RedBook

All East Charlotte Backblasts

June 15th, 2015 By Schedule C

12 Pax showed up for a soggy #downPAINment from YHC. Here’s the deal:

#Warm Up:

Run out onto the field for:

SSH x 15
Windmill x 15
IW x 15
Merkins x 10

#The Thang:

Lt. Dans – 10 squats/10 Lunges to halfway point
10 Squats/10 REVERSE lunges to finish the field
LBC x 25
Reverse Crunch x 25
ObliqueCrunches x 20 (10 each side)

Merkins x 10/Bear crawl x 10 to halfway point
CDD x 10/Crabwalk to finish the field

Divide into 2 Groups and face off in the center of the field:

Group 1: Flutter kicks AMRAP
Group 2: Spring to sidelines/10 merkins & back
Switch x 3

Group 1: Plank
Group 2: Sprint to sidelines/Staggered merkins (5 each side)
Switch x 3

#Mary:
Mosey to the grass near the field house.

LBC x 25 to wait for the 6
Homer to Marger x 5

#Moleskin:

First time leading the men of F3 Mint Hill. It was an honor to lead such a strong group of men.
Welcome Tenkeys! Strong work this morning. It never gets easier, you just get stronger.

8 Comments on “I got this from RedBook”

Schedule C June 15, 2015 at 9:01 am

Great work out there today guys. You left it all on the field, you should be proud of the work you did.

I did a poor job of recording the Pax this morning. Please sound off in the comments with the 2 remaining names and any corrections to the list. Aye!
Chum June 15, 2015 at 9:21 am

Awesome job out there C.
Toolman June 15, 2015 at 9:45 am

Great job leading us this morning @Schedule C. I appreciate you coming down to our neck of the woods.
Capri June 15, 2015 at 1:10 pm

Journey and 9 volt were the other two, I believe. Great lead today, awesome way to start off the week!

Schedule C June 15, 2015 at 2:24 pm

Thanks @capri!

See you guys soon!

9volt June 15, 2015 at 8:55 pm

Thanks @Schedule C for being the Q. And thanks to everyone else for the patience and support! I’ll get there one step, or one lunge, at a time.
Roscoe_a51 June 19, 2015 at 7:49 pm

Got in three w/o’s this week, my old bones are telling me I’m in fact old. Right where I need to be though.
Thanks for the work.

Chum June 20, 2015 at 7:54 am

Awesome!hey Capri is starting a runNing workout Thursdays at veterans park. Thought you might like that

Comments are closed.