July 30th, 2019
18 Men came out to the Ridge to get a little better, and we can definitely check that box with Strongwork from all!
It went like this…
Mosey to corner by field
Disclaimer
– SSH x15
– Imperial Storm Trooper x15
– Merkins x15
Mosey down to other corner of field
– Windmill x15
– Burpee x15 on your own & plank till last man finishes
Mosey around back of school to tables
– Step ups on your own 15 each leg
– Carolina Dry Docks x15
– Lunges x 15 (each leg)
– Dips x15
– Plank if you finish before last man
Mosey to the gate:
– Burpees x15
– arm circles for a while, small & big circles both directions
Mosey around school to main entrance
– Step ups on your own 15 each leg
– Carolina Dry Docks x15
– Lunges x15 (each leg)
– Dips x15
– Plank if you finish before last man
– Mosey to Hill for 11s
Start at bottom with 1 Merkin
Quadraphilia up the hill and do 10 air squats
Increase Merkins and decrease air squats by 1
Plank up after finishing.
– Mosey to Mary
– Mary
– LBC x15
– Flutter kicks x15
– Pretzel L & R x15
– Low dolly
Count off & name orama
Announcements:
– An opportunity to help a school is available to any F3 brother that is available and wants to step up.
Here is the What, Where, and When:
What: Help paint the walls of all the hall ways in the Couchell Building at the school.
Where: Socrates Academy, https://www.socratesacademy.us/, Address: 3909 Weddington Rd, Matthews, NC 28105
When: 9 to 3 on Saturday, August 3, and hope to finish early.
I will take a clown car leaving Rocky River Coffee after the Rail Yard if anyone wants to join me.
Beer and pizza will follow at my place.
Including a dip in the pool weather permitting…
Let me know if you are interested.
-Dick Tracy setting up to lead 1st F3 Fantacy Football. Winner donates…great way to have fun and help the community.
– F3 Dads event August 11th, DT has more info..
-Support Ihops 1st game as HRHS head coach. DT has date…
COT
Strong work out there by all and it’s always a pleasure to lead.