May 1st, 2017 By Deuce

14 pax came out to start off F3 Mint Hill’s third year off at a fast pace.

Warmup

Fast mosey around the parking lot, slingshot through the Korean War Veterans Memorial, and pick up the pace even more per Rib Shack’s request through the paring lot again.  COT in the parking lot.

• Plank Jack x20
• Merkin x10
• Plank Jack x20
• Air Press x20
• Windmill x12

The Thang

Mosey over to the far soccer field.

• Lt Dan w/Burpees all the way across the field. Thanks to Big League Chew for the suggestion of increasing the Burpee count as the Air Squat and Lunge count increased.  I know all the pax appreciated it as much as I did.
• Vulture Circle around the pax until all finish.
• Bear Crawl to midfield.
• Knee slap box jump thingies x20 (awkward cadence)

Mosey over to the playground picnic area.  Partner up in groups of three, each partner choosing a station.  Station 1 is the timer for the team.

• S1- 15 Picnic Bench Presses, 10 Abyss Merkins
• S2- LBCs
• S3- Pullups

We completed two full rounds.

Mosey to racquetball court for Mary.

Mary

• Low Flutter x20
• Low Dolly x20
• Rosalita x20
• Homer-to-Marge
• 20 WWII Sit Ups OYO
• Pretzel Oblique Crunch x15 each side
• The Squirm x20
• J-Lo x20

Moleskine

1. T-Claps to Rib Shack and Big League Chew for helping to keep the bar raised out there.  Great suggestions, the both of them!
2. Next time more reps on the picnic benches.  They are much lighter than the ones I’m use to over at the Smoke House.
3. Thanks to Bullwinkle for volunteering to lead by taking over for me as Coms Q for East Charlotte.
4. Next up: The Village, tomorrow at 0530 with a TBD Q.  Show up and you might just get a chance to lead.

Peace,

Deuce

Piledriver

---