It was another Thursday at Dragonslayer and again BamBam takes the Q for lack of Q interest from the PAX…would like to think it's because they enjoy my workouts, but pretty sure that's not the case, but regardless, time to step up and take some Q spots here and other locations that are looking!
I spent some time out of town this week and ended up working out at D1 in Nashville. Kind of like a Champions that we have here in Cornelius. I did 2 different boot camp classes and was pleased to see it's much like what we have doing here at the Dragonslayer and many other locations everyday and we get so much more from F3. Not to mention the friendships, CSAUP, extra F's…Appreciate what we have!
Here we go….
Warmarama:
Short Mosey
25 SSHs IC
15 Cotton Pickers IC
a couple of squats to get loose
Short Mosey
The Thang:
Sprint 100 yards
10 burpees
REPEATO
Mosey toward back of church where the KB's await
- 10 KB Thrusters (25 lb to 35 lb in each hand)
- 6 KB Snatches each arm
- 7 spiderman merkins
- run to end of parking lot and up the hill around cone at top of hill and back down around the 2nd light pole, do 2 laps (maybe 150 Yards)
REPEAT 4 Rounds
Mosey to middle of church parking lot and line the PAX up
Merkin position
- 10 Merkins
- sidewalk in plank position about 10 yards
- 15 shoulder taps
- sidewalk in plank position about 10 yards
- 20 Mountain climbers
- Do a mosey lap and REPEATO
Mosey to pull up forest
- 10 pull ups
- 8 burpees
- sprint to fence line on ball field
- 10 merkins
- sprint back
- REPEATO
Mosey back to the KBs
- 12 KB swings
- 10 upright rows
- Run about 200 meters
- REPEATO 3 Rounds
Circle up for a little Mary
Moleskin:
- So proud to see Watson (my boy) out here today. Not much more time before school starts and won't get to come, so good to see him there. He woke up and wouldn't stop talking and i was not ready to be chatty. we picked up bunyan and bunyan asked me how much coffee Watson had this am!
- We also had Labon's son join us, just good to see the kids see the committment and the great things that F3 offers
- Not much chatter today, but think the workout proved to be a good one and everyone pushed hard
- Proud of everyones effort, as always, you push me hard and hope i do the same.
- Good to see Packer even though he doesn't know what twitter is, i will still thank him for taking us out in the COT
Till next time,
BamBam