Something Old, Something New

HUMID! Like working out in the rain without rain but 11 faithful rolled out for a moist beatdown.

1.0 WOD

  • Warm Up


  • Mosey to Belk parking lot – Slap Jacks x 15 IC, Mt Climbers x 15 IC, Walk Out to Cherry Pickers x 3, Shoulder Circles- forward/back
  • The Thang
  • Indian Run around Mall stopping at SearsBear
  • Crawl Ring of Fire
  • Circle Up. Bear crawl in circle until Q calls Halt. Hold plank while each Pax does 10 merkins around the circle. No recovery. Bear crawl backwards until Q calls Halt. 10 Merkins each Pax in reverse order – all others hold plank.
  • Indian Run to top of Hill 218 where Demon Truck awaits with concrete blocks and new toy (75lb sled with 100’ of rope)
  • Grab a block and line up. A series of exercises were done as each Pax in turn sprinted out with the 100 rope and then pulled sled to them. Exercises changed after each sled pull as follows:
    • Round 1 – 5 Block Curls/3 Overhead Press, SSH x 5 IC/10 Air Squats, 8 Block Merkins/10 lunges. Repeato until all Pax had turn
    • Round 2 – LCBs, Reverse Plank, Supermans. Repeato as needed until all Pax had turn
    • Mosey to Mary

2.0 WOD


SSH x 10 (Found out quickly that my ankle did not like them – not sure what a one legged SSH is    called)

Hamstring stretch

Peter Parkers x 10 IC

Thang:  Board of Pain (Follow below instructions and order)

  • Merkins x 50
  • 6 inches – Until Fail
  • Prisoner Squats x 50
  • Extended Plank – Until Fail
  • Carolina Dry Docks x 50
  • Wall Sit – Until Fail
  • KGB Twists x 50
  • Sandbag Tricep Extensions x 25 each arm
  • Diamond Merkins x 20
  • Mountain Climbers x 25
  • IST x 25
  • Iron Cross w/ sandbags until fail2.0
  • Moleskin:  Just wanted to thank the 2.0s for putting up with my lack of mobility and to F3 Concord for being late to Mary.  As crazy as it sounds I doing F3 in the morning makes my day much easier.  PS Tonight starts a relentless beatdown by Tarheel Talent in F3 Fantasy Football


Arm Chair Reaches x 20

6 Inches to Hello Dollys x 10 IC to 6” to 10 Reverse Crunches

  • Moleskin
  • Good turn out after a couple to heavy duty workouts this week. Not much chatter in the jungle like conditions this am. Great effort as always and a pleasure to lead. Sounds like Fantasy Football Draft is at Indiana’s house tonight accord to Backdraft….Indy, you don’t mind do you? We’ll clean up afterwards….promise.


  • Aye, Hipbone