On a cold, crisp morning, with a brilliant nearly full moon, recently recovering from its own total eclipse yesterday morning, 5 Pax overcame the fartsack to post at Tobacco Road.
YHC was reprising a similar workout he Q’d at Tobacco road about a year ago, but wanted to integrate some music….and given the recent upset of YHC’s Tar Heel Men’s Basketball Team by NCSU, he owed 20 Burpees to some F3Raleigh Brothers. Given YHC’s Q status, the Tobacco Road Pax helped pay interest on this debt.
First the Warmup:
Fellowship pace run around the peanut
SSH continually and then burpee every time we heard “First of the Month.” YHC screwed this one up as he didn’t make sure his speaker was charged, so we feigned to hear the lyrics from an iPhone. We had to have done at least 20 burpees and nearly 5 minutes of SSH – both nods to CoCo’s Q earlier in the week where he manifested his love of both exercises.
The Thang:
We ran to the ATT, heading north (to the left) for about 3/4 of a mile (audibling form the original plan to run to the Fayetteville bridge) then turned around and Tempo ran back to Scott King, then sprinted to the pull up bars.
Breaking up into a group of 3 and a group of 2, one group would do the merkin variation (push) while the other group would do the pull up variation (pull) and switch.
10 regular merkins/5 standard pull ups
switch
10 wide grip merkins/5 under hand grip pull ups
switch
10 hand diamond merkins / 5 wide grip pull ups
switch
10 mountain climber merkins / 10 overhand grip Australian pull ups
switch
10 Spiderman merkins / 10 underhand grip Australian pull ups
switch
10 derkins / 10 overhand grip Australian pull ups
switch
Shake it out and Mozy 3/4 mile back to the bathroom building for a merkin ring of fire with kettle bell up right rows and swings in the rotation.
The pax made one rotation performing each of these:
regular plank
right arm high plank
left arm high plank
slow merkin x 10
upright row 45 lb kb x 20
and then each of these:
regular plank
right arm high plank
left arm high plank
hand release merkin x 10
kettle bell swing 45 lb kb x 20
Mary:
Ski Abs x 20
CoT: Grateful for this group of encouraging, challenging brothers…Keeping LoPair, Alf, and their families in our thoughts and prayers.
Moleskin: F3 Churham’s own “The Bull” 4/14 incorporating all the Fs. Encourage you to sign up for Florence 5K supporting the memory of a local young lady who passed name Florence and Tar Heel 10-Miler Speed for Need 3rd F opportunities – thanks for Red October’s leadership.
This year is off to a great start for the pax – thanks for all the support, organization and leadership.
Boucher
~Aye!