Skip to content

Belated Last Call. Is there such a thing?

BB is for Last Call on 2/5/21.  Been locked out of F3 website and WordPress.  Thanks to Posse for getting my profile and password credentials fixed.

With the rain falling, had an audible Wienke in hand if needed.  But upon starting at 6:00 am (ok 6:02), Mother Nature cooperated with just light drizzle and therefore stuck to the plan.  Told PAX that there won’t be much running or legs in preparation of Saturday’s CSAUP.

Warmup

Mosey around parking lot.  SSH, IW, Night Clubs, Mountain Climbers.  Stretching – up/down dogs, calves and runners pose.

The Thang

To the rock pile.  PAX proceeded with caution and picking out rock while on the look out for Smugglers “soiled” headband from week prior.  Grab a rock and rifle carry to lower parking lot.  Pick a lane and line up at back line.  Sets/reps consisted of:

Curls x 20, run to mid-point island for squats x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.

Shoulder press x 20, run to mid-point island for lunges x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.

Triceps x 20, run to mid-point island for Bobby Hurley’s x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.

Rows x 20, run to mid-point island for IW’s squats x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.  Focus on form with IW’s to get a good stretch for Saturday’s CSAUP.

Superset of 80 reps (20 each of above for exercises).  Rifle carry rock back to rock pile.

Mosey back to parking lot for “11’s” – Run width of parking lot.  Alternate between dry docks and plank jacks at each end.

Off to COT.

Moleskin

So much for no running / legs….logged +2.5 miles and 120 reps in between rock reps / fun.

Announcements / Closing

Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower.  Details on all social media platforms.  Waxhaw Tap House will accommodate all PAX with an early opening following the event.  Rest up, hydrate and stretch for those participating.

(No Ratings Yet)
Loading...