7 showed (new Weds metal record) for the pre-Thanksgiving metal workout at Cobalt (sort of at Cobalt). Blinky's son and GoGo joined. GoGo joined us from Raleigh and Hambone joined from Nashville (he was #3 in the Mt Island Lake F3 pax).
Warm-o-Rama
SSH 25 IC
Burpees 10 OYO
Mericans 25 IC
1 mile run
The Thang
Set 1 X2
Bench press 10 OYO
Squats w/shoulder press 15 OYO
Plank lawnmowers 10 Each Arm OYO
Mountain Climber (during wait)
LBC's (during wait)
High Plank (during wait)
Burpees 10 OYO
Mason Twist 15 IC (with weight)
WWII 15 IC (with weight)
Burpees 5 OYO
Set 2 X2
Bench flies 10 OYO
Curls 10 OYO – each arm
Tricep extensions 10 OYO – each arm
Mountain Climber (during wait)
LBC's (during wait)
High Plank (during wait)
Burpees 15 OYO
Mason Twist 15 IC (with weight)
WWII 15 IC (with weight)
Burpees 10 OYO
Moleskin
- Biggest turnout to date for metal Wednesday – awesome to meet GoGo from Raleigh and Hambone from Nashville who was F3 #3 in Mt Island Lake
- Turkey Trot tomorrow in Overlook at 9am – launch from clubhouse which is typical Thursday F3 Cobalt launch spot
- Convergence on Friday at 7am at North Mecklenburg Park – sounds like Hambone is attending. Q and Surf and Turf may join as well. https://f3lakenorman.com/announcement/4th-annual-black-friday-door-buster-special
- Pax got to meet Mrs. Slow Roll today and tried to get her to do 15 burpees on her way to work – somehow it didn't happen. I'll make sure this happens fellas.
- Lots of chatter around Thanksgiving plans – enjoy the holiday my F3 brothers. I'm very thankful for a number of things in my life and F3 is very high on that list. I've been working out with the Pax now for around 7 months and it has been a game changer for me in a number of ways. Thank you all for embracing me as part of the group.
- As always, it's an honor to lead fine men.