May 2nd, 2016 By Clueless

11 F3 Faithful joined up in the Turn 1 parking lot of Charlotte Motor Speedway for one lap around the perimeter of the track. It could have been leisurely, but why roll out of the #fartsack for “leisurely”??

#Disclaimer

Warmup: SSH IC x10, Windmill IC x10, IST IC x10, Fingertip Merican IC x10

Thang: Run some, backwards run some, cross some bridges, wave to a sheriff, stop and work legs, core, upper… all while completing a full lap around the perimeter of the speedway.

• Stop1 – Smurf Jacks IC x10, Plank Jacks IC x10, Merican Claps x10 OYO
• Stop2 – Side Squats IC x15, Mtn Climbers IC x15, Diamond Merican x10 OYO
• Stop3 – Step Back Lunges IC x15, IST IC x15, Up & Under Merican x8 each side OYO
• Stop4 – Bobby Hurley x20, 1 Minute Power Abs, Oblique Merican x6 each side OYO
• Stop5 – Lunge Pulses IC x8 each side, Side Plank Hip Ups x8 each side OYO, Prison Cell Merican x8 OYO
• Stop6 – 180 Degree Jump Squat x20 OYO, Plank w/ Shoulder Tap IC x10, Shoulder Tap Merican IC x8 each side

Mary: Crunchy Frog IC x15, Pretzel Crunch IC x10

COT, BOM

SweatySkin:

1. Thanks for the opportunity to lead this morning. I’m always inspired by the men who push themselves to be better men.
2. Outstanding effort by the PAX! The hills around this AO are sneaky tough… especially when you incrementally beat down the legs with other exercises.
3. #TClaps to @AstroVan for the pre/post workout cycling.
4.  Great to see @TheNanny out for his first #WhiteLightning.
5. Reiterating the message on Attitude – We may not have much control over things in our life, but we do have 100% control over the attitude we bring to every situation. Let’s make sure we bring a positive one. Misery truly does love company… don’t take the bait.

Keep pushing – Clueless

Concord, Harrisburg, Highlands, Tradition, White Lightning

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