The regular Arnie’s Army crowd showed up for a good ole fashioned Callahan beatdown. Much to their surprise, including Callahan's, YHC was Q today. No worries, being the professional non-professional that he is he took it in stride.
Warm-o-rama
17 of Lake Norman's finest did one loop around the Birkdale racetrack and included
High Knees
Butt Kickers
Quadraphelia
COP
No disclaimer, all attending were F3 named.
SSH IC x 20
Cotton Pickers x 15
and The Burpee
The Thang
Mosey to pull up forest and partner up (Size does not matter) for:
P1 Pull-ups OYO x 15
P2 Jump Lunges OYO x 20
Flapjack
Plank for the 6
P1 Pull-ups OYO x 10
P2 Jump Lunges OYO x 10
Flapjack
Plank for the 6
Mosey to picnic tables for:
Incline 'Mericans IC x 15
Dips IC x 20
Decline 'Mericans IC x 15
Dips IC x 20
Mosey to lot and find a curb (at this point some of the PAX thought they saw something familiar about this and were expecting Mohammed Ali's). Switcheroo!
Alternating arm 'Mericans IC x 10.
Man did those burn after the other sets of ‘mericans. Had to strain hard on the last one to get the inflection right and not have it come out as a whimper. I might not have succeeded.
Mosey to the Arnies Army staple – Bridge over the River Birkdale.
Load the bridge for Bear Crawls.
But wait a minute, the Q was a little confused as to which end to load the bridge so decided on the middle. Squeeze into the middle? Mumble chatter galore. Sure this is different but so what. We’re F3. We think on the run. Bear crawl to the end and we had just enough bridge. YHC planned it perfectly.
Spread out on the bridge for
Up and Over x 10 but we run and touch the other wall in between the up and overs.
Load the bridge again for
Bear Crawls x 2.
This time the Q got it right.
Mosey back to the Birkdale track for:
Dora 1-2-3
P1 does the exercise while P2 runs the loop then switch
‘ Mericans x 100
WWII sit-ups x 200
Squats x 300 (Audible called as we were running out of time Squats x 200)
Recover, recover with 30 seconds to spare
Moleskin
Family camping at Lake Norman State Park May 14th. Check the website for details.
Strong work by everyone this morning. Thank you all for coming out and allowing me the privilege of leading the workout.
Magnus you are faster than I remember.
SweetC welcome back brother. I know it was tough but you kept the Merlot down.
Callahan thank you for allowing me to Q at the Army. It was an honor.
Binary