Sacagawea VQ at The Brave

Sacagawea VQ at The Brave

13 PAX arrived ready to get some work done.  YHC was armed, literally, with phone in arm band.  Disclaimer given.  Off we went.

Thang-Mermaid

Mosey up the road over to the closest parking deck.  Up to the top.

COP

SSH x 20 IC

MC x 15 IC.  Hold plank

Merkin x 15 IC.  Hold Plank

Plank-o-rama: Elbows/RAH/RLH/LAH/LLH/High plank (regular)/Hold

Mosey down the stairs to the bottom.  Continue mosey back up ramps to the top.

10 Hand-Release Clurpees OYO.  Burpee with HR-clap merkin.

Mosey back down the decks to the street level and continue mosey past launch lot over to Loch Ness.  Down stairs, left, continue to second building.  Grab a spot on the bench.

Derkin x 15 IC

Dips x 15 IC

Flutter x 50 IC in honor of Chelms’ upcoming 50th (Respect) birthday

Continue mosey around the lake to the hotel parking lot.  Squat plank.

Sacagawea

Mosey toward the exercise trail, over the bridge, into the large parking lot.  Split into 2 groups.

60 Second Intervals

180 yard sprint around lot.  Plank to 60 seconds.

50 LBC.  Plank to 60 seconds.

10 Jump Squat.  Plank to 60 seconds.

All 3 exercises=1 repetition.  3 minutes/repetition.  4 total repetitions.  All rest done in plank.  Group 1 started with sprint.  2 with LBC.  Jump squats increased by 5 each rep to 25 at repetition 4.

Short mosey to different spot in lot.

30 Second Intervals

120 yard sprint.  Plank to 30 seconds.

20 merkin.  Plank to 30 seconds.

15 Squat.  Plank to 30 seconds.

3 exercises=1 rep.  5 total reps.

Mosey back to launch lot.  AYG from stop sign to the Vine.

COT 

Moleskin

Madame Tussauds asked YHC to substi-Q the Brave this week so he could rest up a tad for the Battle Frog.  Good luck brother and good luck to the rest of our F3 guys and all participants for a safe race.

YHC saw this as a great opportunity to slap a headlock on Sacagawea for his VQ.  His first response was that he would “consider” it.  OK, that is not a “No.”  Cane lightly prodded him with, “I hear you are Q’ing the Brave Friday,” on Tuesday.  Still not a HC.  Obviously, he came around and jumped on board.  YHC knew that intervals with very little rest were on the weinke for the 2nd half.  The first 30 minutes was a good warmup.  The second 30 minutes of interval work hurt.  A lot.  Not only did Sacagawea jump on board, he prepared for his VQ.  Preparations included using Google maps to identify distances in the parking lot and application of a projected average pace to dial in  the difficulty and limit the rest.  Well planned and executed.  Great job on the VQ.

Great crew of men out this morning.  Handy Manny was site FNG.  He crushed it.  Some fast guys out there today.  Frasier and Sacagawea were out front on the sprints.  Dory, Wingman, Big Tuna, Wild Turkey pushing hard in group 1.  Hard to keep track of group 2 as O2 deprivation was high and sustained.  Heart rate was elevated and stayed there for the interval work.  Awesome work by all PAX to power through this painfest.  T-claps to Hops for his very clear reminder to make sure to identify Champagne as the War Daddy today.  Followed up by a tweet.  He was pretty excited about that.  Such a pleasure and honor to lead the PAX.

YHC took us out in BOM.  Prayers for BOG and his continued recovery.  This week has been tough. The good news yesterday was awesome.  Thank you to all PAX who prayed for BOG.  Please continue to do so.

Announcements

New 3rd F meets next Tuesday 4/28 across from the Vine at Einstein Bagels.  Book: True Measure of a Man.  All are welcome.  You do not have to have a copy of the book.

Gummy is coordinating a Habitat for Humanity opportunity.  Contact him for more details.

F3 Golf next week.  May still be able to sign up.

Read your weekly email for more information.

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