Take The Leap

Take The Leap

Udder firmly planted the shovel flag as 21 men gathered for a Leap Day edition of #F3BaseCamp.

The Thang

Mosey around the parking lot to pick up a few stragglers coming in late before circling up in the front parking lot for COP.

• IWs x 15 IC
• MCs x 15 IC
• Merkins x 10 IC

Mosey down Woodfox. Stop at Rounding Run for SSHs x 15 IC. Mosey to the bottom of the hill at Rising Meadow.

• 7s on the Rising Meadow hill – Jump Squats at the bottom; Merkins at the top.

Some plank work while the six wrapped up the 7s. Mosey back towards the school but along the way we did a couple of AYG sprints between light posts. Back at the school, we lined up along in the parking lot at the basketball goals. We did some work there between goal #1 and goal #3.

• Broad Jump Burpees – active recovery with LBCs x 15 IC
• Double Broad Jump Burpees – active recovery with Flutters x 15 IC
• Broad Jump to the end then 5 burpees – active recovery with Dollies x 15 IC
• Broad Jump to the end then 5 burpees – active recovery with Freddie Mercury x 20 IC (5 fast, 5 slow, 5 fast, 5 slow)

Then a little more sprint work from 1st goal to last goal.

• 50% sprint down
• 75% sprint back
• AYG sprint down
• AYG sprint back

Mosey to the outhouse for some Semi-Gloss.

• Wall sit; wall sit lower
• Wall sit; right leg up; left leg up; wall sit lower then Air Presses x 10 IC
• Wall sit; right leg up; left leg up; wall sit lower then Air Presses x 20 IC

Lunge walk back to COT. American Hammer x 20 IC. Done.

Moleskine

Solid work this morning by a great group of men. Trust me, these guys are no BaseCampers. They are pros, right down to the mumblechatter. We were only about 20 yards down Woodfox and I was already being yelled at about this not being FastTwitch. I know…it’s just habit to take off into the Raintree darkness for some hill work on Rising Meadow. The 7s got the blood flowing.

Back at the school, figured I’d use the Leap Day theme to my advantage (and to the chagrin of the Pax) for some Broad Jump Burpees. Mall Cop was there so I was able to blame him. He introduced those to me on a cold, pouring rain morning a couple of years ago at The Rock. Hopefully the quads will feel that work later tonight or tomorrow.

Simba and Fireman Ed have a great site here…appreciate their giving me the keys this morning. Thanks to Insomniac for a solid sendoff into the day/week.

Announcements

• F3 5 year Party this Friday
• MudRun sign-ups are happening now