Back to Basics – No Frills or Hills in the DMZ

Bushwood planted a real live shovel flag, YHC gave the disclaimer, and 21 pax started their Monday off right.

The Thang

Fast mosey up Carmel to Carmel Presbyterian Church. Nice and flat

COP:

SSH x20
IW x10
Merkins x12 hold for
Peter Parker x10 hold for
Parker Peter x10
Flutter x15

Short mosey to the crosswalk for 4 roundtrips on the horseshoe-shaped driveway (~1/3 mile there and back). The idea was to balance some cardio with some much-needed attention (for YHC, at least) to the #soccerarm epidemic that seemed to take a grip across F3 Nation in the lead up to the BRR.

Round 1: 20 hand-release merkins oyo at the speed bump on the far side, 20 merkins oyo at the crosswalk on the near side, various planks, Rosalita x15 IC
Round 2: 20 diamond merkins oyo at the speed bump on the far side, 20 merkins oyo at the crosswalk on the near side, various planks, Dolly x15 IC
Round 3: 20 wide arm merkins oyo at the speed bump on the far side, 20 merkins oyo at the crosswalk on the near side, various planks, Freddie Mercury x15 IC
Round 4: 20 Carolina dry docks oyo at the speed bump on the far side, 20 merkins oyo at the crosswalk on the near side, various planks, LBCs x15 IC

Crab walk over to the ramp, then bear crawl to the top

Grab some bench for dips x15 IC, then x10, then x5

Fast mosey back to Carmel Road Park, with a stop at Town & Country for 10x merkins IC

Mosey back to the start, or AYG if you’re hard of hearing like Orlando

Circle up for ~4 minutes of Mary

High-slow flutter x10 (not a time waster if you do them right, Film Fest)
Heels to Heaven x15
Russian Twist x10
Oblique Crunch (not the Boone LBC per Kirk) R/L x10
Burpees x5 oyo

COT

NMM

Great mix of Metro and Area 51 Pax as usual out there morning plus an FNG and a visitor from Atlanta, who was able to experience a totally new side of his childhood church during our time at Carmel Presbyterian

With BRR finally in the rearview mirror, most bootcamp workouts seem to be returning to their roots with a bit more balanced theme and a total body beatdown. Hopefully today gave the pax a reasonable mix of cardio. upper body, and core. YHC apologizes for the lack of leg exercises, but marathon training this past weekend made the prospect of squats or lunges particularly unsavory

Several Larry Birds during the loops on the horseshoe. YHC would like to blame the 24 miles YHC ran this weekend, but some guys are fast (the Larry Birds) and others are not (YHC)

Tons of mumblechatter this morning, with Agony and Film Fest both in mid-week form

Welcome to FNG Chalet (Hendersonville native->house described as a mountain retreat->Chalet), whom Gangsta Mouse EH’d as soon as Chalet moved into Governor’s Square. With Chalet already running to Carmel Road Park for his FNG experience, YHC thinks Bushwood and YHC should probably go ahead and carve out a spot for him on the DMZ and Governator Q schedules, respectively, in the near future

Announcements

Sign up now if you want to participate in the Fall USMC Mud Run on October 24 or the EO Thirst event at the USNWC on October 4. Details are here for the former (http://f3nation.com/2015/09/21/mud-run-registration-extended-to-1032015-registration-link/) and here for the latter (http://f3nation.com/2015/08/27/eo-thirst-at-the-us-national-whitewater-center/)

F3 Atlanta continues to grow, but could use help from Charlotte Pax. If you know anyone in Atlanta or the surrounding area or will be in Atlanta yourself, post at one of the 4 Atlanta AOs. Give to others the gift that was so freely given to you.

Thanks to Bushwood for the opportunity to lead.

God bless,