30 of Huntersville/Cornelius finest showed this morning for a stroll down Westmoreland Rd. Welcomed a FNG to the family(2nd post) Kung Phooey. 8 for the #standard. Kudos to Omega, Metallica and Landline for the #standard and a run after the workout…..strong work men.
Started with The Star Spangled Banner performed by the United States Air Force Academy Band
Warmorama:
- 25 SSH IC
- 15 IST IC
- 15 Cotton Pickers IC
- 15 Windmill IC
The Thang:
?Mosey to the back retaining wall
- People's Chair w/ 25 Air Press IC
- BTW (30 sec.)
?Mosey to Westmoreland Rd with some butt kickers and high knees throw in
- Starting at the 1st power pole complete 5 Burpees OYO
- Bear crawl to the next pole
- 5 Burpees OYO
- Lunge walk to next pole
- 5 Burpees OYO
- Broad Jump to next pole
- 5 Burpees OYO
Repeat until we get to the last pole. Plank and wait on PAX. Total of 7 poles , 35 Burpees and covering .25 mile.
Return to the start /sprint to each pole and perform exercise called out by Q
- Mericans 10 IC
- LBC 15 IC
- Shoulder Touch Mericans 20 IC (Jazzhands)
- W's 15 IC
- Mericans 10 IC (Magnus)
- 15 WWII OYO
?Mosey to rock pile and grab a rock
- Full Curls 15 IC
- Skull Crushers 15 IC
- Overhead Press 15 IC
- Chest Press 15 IC (Magnus)
?Mary:
- Break Dancer 10 IC (Omega)
- LBC 15 IC (Hat Trick)
- Elbow plank
?Recover Recover
Moleskin:
- Good crowd today for the General. The warmer weather brings out the masses
- Some new faces today….Bam Bam, Bunyan and Vingear Blend are usually LFC norms, but ventured out today
- Jazzhands always brings the energy….wonder what he drinks in his coffee?
- Thanks to Magnus for giving me the oppurtunity to Q at one of my favorite AO's(close to the house) and for bringing me to my 1st F3 workout.
- Magnus took us out and assited on a few cadences…..Thank you. YHC had cotton mouth from the Sudafed and had some trouble speaking.
- Thanks to everyone that made it out this morning, truly honored to lead such a fine group of men.
?Til next time
E