Spoke and Hub at the Stone

10 Pax got their dose of the DRP and defeated the mighty fartsack this morning.  They showed up at Rolling Stone for the following beatdown.  Standard disclaimer was announced and we were off on our mosey.  This was no Sugar-mosey-sprint like on Tuesday, but a good ol’ fashioned mosey.  We moseyed to the grass area in front of HRMS for some Warmarama.  Thanks to Cabarrus County Schools for improving the lighting in this area for us with some higher lumen lighting.

 

Warmarama:

SSH x 30 IC

Windmill x 10 IC

Cotton Pickers x 11 IC

Hillbillies x 10 IC

IST’s x 10 IC

 

Mosey to split rail fence for some jump-overs (not sure if there’s an official F3 name for these).  X 20

 

Feet on bottom rail for 15 Derkins, OYO.

 

Mosey down the sidewalk towards bus entrance.  Hang a sharp right and run backwards down the sidewalk to the front entrance.  15 Step-ups, each leg, on the brick planters.

 

Mosey up to the teacher’s parking lot for…………

 

The Thang:

 

This was a throwback to the inaugural Kannon beatdown on 8/12/17, which was also my introduction to F3.  I remember that day like it was yesterday.  The exercises weren’t exactly the same, I mixed it up a bit, but the concept was the same.  Also, since next week is my 1 year anniversary at Rolling Stone, I thought I’d take the workout back to my roots.  Never forget where you came from!

 

4 Pain Stations at 4 light posts to make a square.  In the center of said square was a chalk X.  Will be a hub and spoke type of workout.  Like this:

4 burpees at the center X.

Run to station 1 for exercise.

Back to center for 4 burpees.

Run to station 2 for exercise.

Back to center for 4 burpees.

Run to station 3 for exercise.

Back to center for 4 burpees.

Run to station 4 for exercise.

Back to center for 4 burpees.

That completed Round 1.  We did this for 3 Rounds.  Each Round had a different exercise at the Pain Station.

Still time left, so…………….REPEATO, with slight modification to do 2 burpees at the center instead of 4.

Not a whole lot of mumblechatter after we got started.  I think I did hear some mumbling from Sugar saying how much he loves burpees.  The Pax mostly stuck together, with YHC representing “The 6”.  We got through 4 ½ rounds.

 

Here it is in long form.

Round 1

Start at center 4 burpees

Station 1  Merkins x 20

Center 4 burpees

Station 2  Air Squats x 25

Center 4 burpees

Station 3  Core Killers (10 cycles or 30 ups)

Center 4 burpees

Station 4 Carolina Dry Docks x 20

 

Round 2

Start at center 4 burpees

Station 1  Single leg line jumps x 50 ea leg

Center 4 burpees

Station 2  LBC’s x 40

Center 4 burpees

Station 3  Peter Parker Merkins x 20

Center 4 burpees

Station 4  Smurf Jacks x 25

 

Round 3

Start at center 4 burpees

Station 1  W’s x 25

Center 4 burpees

Station 2  Diamond Merkins x 20

Center 4 burpees

Station 3  Star Jumps x 20

Center 4 burpees

Station 4 Low Dollies x 20

 

Some ruckers made their way back from an early ruck as we were finishing up our workout.  They were parked where we were working out.  Some vacated the lot, but Kilowatt got in a couple of reps with us.

Mosey back for some Mary.

 

Joined at Mary by Kilowatt and Heatstroke who drove over from the ruck finish line.

Mary:

Pretzel crunches x 15 IC (each side)

Dying cockroaches x 10 IC

60 sec elbow plank to the 0615 whistle.

 

COT

Love my City Challenge April 26th-28th.  Kilowatt has the Q.  Hit him up if you can participate.

Prayers lifted up for Roomba and family.

Prayers to injured Pax.

Praise for our ability to be able to get out in the gloom and do what we do.

 

Moleskin:

 

Good job out there today brothers.  Way to push it.  I got through the workout much better than the very first time I did it.  I couldn’t have improved like I have over the past 19 months if it wasn’t for my F3 brothers.  Your iron keeps sharpening my iron.  I can only hope that I’m returning the favor in some small way to someone out there!

 

Go Pens!

Steel Cannon