Dirty Bird – These go to 11

It was a beautiful morning where 9 men put in some good old fashioned hard work. Several pax showed up a few minutes before the posted gathering time for some conversation. Morning was kind enough to remind us all of the multitude of long sleeve shirts that are available to the pax as we meandered to the traffic circle to begin.

Warm-a-rama:

  • Sun Gods x10 IC forward and then backward
  • Good Mornings x10 IC
  • Cotton Pickers x10 IC
  • Windmills x10 IC
  • Merkins x11 SC
  • Blades of Steel x11 IC
  • Calf Raises x11 IC, slow down
  • Pickle Pointers, Left Leg Up
  • Pickle Pointers, Right Leg Up
  • Rinse and repeat the Calf Raises and Pickle Pointers

The Thang:

Pax moseyed over to Gander’s truck to grab some old school, extra heavy, concrete coated cinder blocks.

The routine was as follows:

  • Carolina Squats x11
  • Ferdas x11
  • Farmers Carry down
  • Merkins x11
  • Farmers Carry back
  • Carolina Squats x11
  • Ferdas x11
  • Rifle Carry down
  • Wide Merkins x11
  • Rifle Carry back
  • Goblet Squat x11 (Since the Carolina Squat is now before the N.C. Senate to be banned, we decided to ban them for today as well)
  • Ferdas 11

Since we were running short on time, we cut the last Carry out for some 11s

  • Mtn Climbers to Squats
  • SSH to Low Slow Flutter

Took our blocks to the tennis courts for Four Corners Escalator:

Corner 1: Merkins x11 – Bear Crawl to next corner
Corner 2: Merkins x11,  Jump Squats x22, Carioca to next corner
Corner 3: Merkins x11,  Jump Squats x22, Sumo Squats x33, Bear Crawl to next corner

With time almost up, we grabbed our blocks and headed back to the truck for a hard stop.

F3Kinston 1 Year Anniversary this weekend.  Details here:  F3 Kinston- One Year – F3 Kinston.

Come on out tomorrow for Black Ops.

どうもありがとう
Mr. Roboto

Leave a Reply

Your email address will not be published.