Warm-O-Rama
IST x 15 ic
Toy Soldier x 15 ic
Windmill x 10 ic
Mtn Climber x 15 ic
Calf stretch (left & right legs)
Cotton Picker x 15 ic
The THANG
Jog to the start of the horseshoe for 20 LBC's
Jog first leg of Horseshoe (this lead to a large amount of mumble chatter of complaining)
LBC's x 20 ic / W x 20 ic
Jog back to starting area
Dips x 20 ic / LBC's x 20 ic / W x 20 ic
Jog up Charles Town Lane and back to courtyard area of shopping center
Step ups x 15 (each leg) / Incline merkins x 10 ic / people chair (1min) with airpresses x 15 ic
REPEATO
Jog to the Square for LBC's x 20 ic
Job all 4 corners with LBC's x 20 ic / W x 20 ic
Jog all 4 corners with LBC's x 20 ic / W x 20 ic / low flutter x 15 ic
Job all 4 corners with merkins x 10 ic / LBC's x 20 ic / W x 20 ic / low flutter x 15 ic
Jog back to HT lapping the entire parking lot
Mary
Merkins x 10 ic
"THE" Crunchy Frog x 10 ic
Recover Recover
Moleskin
Thanks to Outlaw for allowing me the opportunity to lead a great bunch of guys this morning.
Thank you to all 17 guys for coming out this morning
Nice to see the weather finally cooperate.This allowed the few crazy guys who wear shorts (regardless of the temps) to workout without freezing their butts off!
Starting the workout with doing the first leg of the Horseshoe sure brought out the mumble chatter (or should i say complaining). I did get a chuckle as this was simply a part of my workpout plan.
Hatrick always leads the Horseshoe (Horse$hit) mumble chatter…….but every 3rd Tuesday of every month he is there. Deep down inside……..Hatrick oves the Horseshoe!
We ran 1.8 miles total on my watch……..but some did read 2 miles on their watches
The goal today was to keep our heart rates up (as best as we could) with short to mid running segments combined with AB work pain stations (and not much down time between the two)..
Shout out to Outlaw who ran the standard solo this morning.
Thank you HACKER for the bacon!!!!
The best AO in all of Cornelius is always looking for Q's. Step up and grab a week (see Outlaw or the website)
You guys inspire me each and every workout…..but we all inspire each other. #F3STRONG