- Posted In: Golden Corral
7 hungry pax entered an early fall gloom to satiate their appetite for pain.
The Thang
Run around the campus 3x (including lunge walk on lap 2 and bear crawl on lap 3)
COP – SSH x25, Mtn climber x20, Carolina Dry Docks x15, Jumping lunge x10, Burpees x5
Mosey to upper lot for shuttles along the parking stripes from bottom to top of lot (3 cycles)
Mosey to grass (freshly groomed…bringing back the memories of youth for Little Mike!)
Partner merkins ad nauseum (aka until Agassi cries “uncle”)
COP – Slow sumo squat x20, Wide arm merkin x10, Peter parker x15
Mosey to the picnic ground and split into 2 groups:
Group 1 = continuous running loop up and over three picnic tables
Group 2 = 10 burpees
Flapjack and repeat (3 cycles total)
6MoM – Request line version w/each pax picking an exercise and carrying the count
+ Hello dollies x12
+ High slow flutter x10 (Little Mike)
+ LBCs x20 (High Life)
+ Russian twist x 20 (Hammer)
+ Oblique V-ups L/R x10 (Duff)
+ Superman 2x (Vegas)
+ Freddie Mercury x20 (Agassi)
+ Metronome x10
Back to picnic grounds for 11s (derkins and dips)
Long suicide routine from bottom of gravel lot to mailbox
COT
Thought for the day was around being Aware and exhibiting the Courage to engage in the world and people around us. We are men who are aware of our need for each other (iron sharpens iron) and have acted out of courage to show up on Wed mornings for our benefit and that of our brother. We need to live that spirit outside the Nation and in the world that suffers from a deficit of men with those traits.
Great job by all pax! Special props to Vegas for hitting it hard as warm-up to his afternoon XC meet for NaFo – run strong!
Potential location change for AoP under discussion. Provide input to Little Mike and stay tuned for developments.
Lots going on with F3 in Fort Mill throughout the every week and especially next week as we cross the 1-year mark since launch. Check out the website links below for more opportunities to engage:
http://f3nation.com/schedules/charlotte-south/#ftmill