Twelve men decided to ignore the warnings and the rain and posted at #F3FastTwitch on this beautiful Tuesday morning. A quick scan of the Pax and it was determined no FNGs. Just grizzled veterans. The disclaimer was given and off we went down WoodFox.
We did a mosey jog towards Rounding Run Rd. The instructions were given to find a partner of similar size and speed as we ran. Once we got at the intersection of the Rounding Run Rd loop we stopped for a series of warm ups. Butt kickers, high knees, walk on toes and heels inside, outside and regular. One gradual acceleration to get the legs warm.
The Thang:
Partner one ran one direction down Rounding Run Rd and partner two ran the other way until they met. Once they meet they do the called exercise. Partner one does sit ups while partner two holds in plank on partner one’s feet. The small twist was they must hand slap at the top of each sit up. Do ten total and then flapjack. Once the team has completed the exercise each partner returns the way they ran. Once back at the starting point you job back to the six until everyone has arrived. Once everyone is back you do partner bench presses. Partner one planks while partner two grabs partner one’s ankles and bench presses ten times total. Flapjack. We did this set four times total. After two sets we switched to new partners but did the same exercises.
Once we had completed our Round Run Rd circuit work we moseyed over to Rising Meadow Rd for sprints. Get back with your original speed partner. The exercised called for each team to sprint to each lamp post and back with a total of four lamp post. At the bottom of the hill, which was the starting point, each team does hand slap burpees. Starting at five and going down after each sprint.
Plank while waiting on the six.
Mosey back to the AO and that is it!
Moleskin:
There was some questioning of the Q this morning: “You do this at that other work out,” “We’ve already done hill work,” “This doesn’t look right.” I was not deterred.
Great effort by Mr. Brady pushing the whole time and then ceremoniously ringing out his soaked shirt at the end. Spring is here boys!
Haze must have being feeling swoll up from his workout yesterday because he blew by me at one point mocking me.
Flutie Flakes gutted it out with shin splits. You couldn’t tell because he was getting around Rounding Run with no problem.
Great seeing Chelms out. We are all thinking about your family and your brother. He is on our mind and in our prayers.
Semi Gloss made his return to #F3FastTwitch. He was asking in the beginning “where are going because I’m going to be slow.” Your not #BRR ready yet but your also not as far as you think.
It was good seeing #FreeRange out this morning; Hops, Purple Haze and Spackler. I guess we will be carrying the team this year since I never see TR or Radar anymore.
Great send off Hops and Flutie this morning.
It was a good showing by Glass Joe. I know he had to take a plane, helicopter and taxi to get here but hopefully it was worth it.
Garbanzo continues to show up to running work outs and continues to get stronger. Funny how that works. I appreciated partnering up.
Horsehead stayed true to form by consistently coming up with astute observations. It is always nice to have some levity in the group.
Sanka was always in the front of the Pax on Rounding Run and during sprints.
Thanks for the opportunity to lead. Hope everyone enjoyed it. I did. Have a wonderful day and make sure you tell people in your life how much you appreciate them.
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Possible convergence tomorrow with #F3Anvil and #F3Deathvalley in honor of Zip A Dee coming. Check Twitter for updates.
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