Pax list: Matt VanNortwick (FNG), Jackie Moon (Concord), Squad (Rock Hill), Bam Bam, Bunyan, Denim, Raven, Over Budget, United, Firestone, Master Po, Mayhem, Titan, Caboose, Labon, Scrappy, Carpetbagger, Spongebob, the Count
Sorry for the unorthodox PAX list as I post from my iPhone.
19 PAX from several different regions posted at one of the toughest workouts in Isotope for parking deck domination.
LaBon continues to be the guiding light of this nasty hot box, aka Discovery Place Parking deck in downtown HUNTERSVILLE.
Warmup up was short and forgettable and we hit the steps hard and fast for a loop.
The Thang:
A. Iron Horse (inspired by Dredd)
Partner Up at the top of the deck.
Size and speed matter. You want to be equally yoked on the Iron Horse.
10 partner derkins at the top and bottom of the deck.
Run down the ramps and ascend up the staircase.
Round 1: Regular stair climb
Round 2: Partner Carry
Round 3: Wheelbarrow
6 flights of steps…..change where needed.
Ouch…this hurt.
B. Partner deck descent
Partner A: 40 diamond merkins
Partner B: Sprint up one level and back
We went all the way down the deck with the following exercises in no apparent order:
(1) 20 cliffhanger pull ups
(2) Balls to the Walls
(3) 1/2 turn jump squats
C. Relay Races
Break up into 3 groups of 6
Round 1: Sprint Up and Back
Round 2: Backwards Run up the ramp, sprint back
D. 1/2 Iron Horse
Ye Ole Scrap Skin
1. Yes, as Carpetbagger and Firestone noted, I needed a longer Weinke. #Twss
2. SpongeBob was flying his normal #ManFlag. Hashtag Merica.
3. Titan and Squad had their #SafetyFirst neon green on in case we went off campus.
4. Caboose may be sponsored by Adidas flying triple colors today. If you can believe it, his calf condoms were Adidas as well.
5. Mayhem clocked 2.2 miles for us and kept us on time.
6. Nice sprinting by Master Po.
7. Bam Bam was searching for Baxter, his dog, most of the workout. Allegedly, someone caught him doing crawl bears by himself. Overachiever.
8. Bunyan carried me up every flight. Thanks brother. You've got alligator blood toughness.
9. Welcome FNG Matt. Jackie Moon from Concord and Squad from Rock Hill, co-workers, came to make sure he knew where to go. This F3 thang works because we have accountability.
Where else in your life do you need accountability? Reach out to me at 704-302-6310 if you need any accountability. I'm always willing and available if you need to talk.
We hit the ground running! No standard needed. Short and fast!
Scrap Out