Nemo does not have a busted fin!!

Nemo does not have a busted fin!!

On this hot, humid morn, seven men and one 2.0 descended upon The Rock campus.  Originally, due to my busted foot, I wanted to keep mileage low.  Boerewors had a brace on his knee so he looked like he needed the same game plan.  I didn’t abide, however, and once Gummy took over mid way through the workout, the running only ramped up. We covered just shy of 3.5 miles and man, it was steamy!  Here’s what we got into:

Hopper on Q:

Warm-Up:

Mosey to the center parking lot.

• 20 SSH
• 15 IW
• 20 Peter Parker

Mosey to the volleyball court/picnic table area to visit with the meatheads who just finished a soft launch of High T.  The boys looked wiped out from some serious grunt work, but they managed to smile (some of them) as we said hey.  We left ’em and headed to North Face.

Partner up at NF.  Partner #1 runs the NF loop while Partner #2 does 10 plank jacks then runs the distance to Entry #3 and back.  Flapjack.  Repeat.

Resting recovery with LBCs

Mosey to the front lot on 51 for The Beast (6 sets of 6 reps):

• Merkins, followed by,
• Flutter, followed by,
• Squats, followed by,
• HR Merkins

Nemo and/or ETrade led the way for each of these phases.  Witch Doctor looked pretty fast on a few, too.

Resting recovery with 20 Rosolita.

Gummy on Q:

Mosey to the hotbox:

• 20 decline merkins
• 20 left leg step ups
• 20 incline merkins
• 20 right leg step ups
• Run down concrete path to soccer fields and return

Repeat all of above.

Mosey to hill above soccer fields for Jacob’s Ladder up to 11’s

• Jump squats at the top
• CDDs at the bottom

Mosey further into soccer fields.  10 50 yard sprints.  Last man to finish completes a ten count (yours truly had to count 7 times).

Back to the hotbox.  Two rounds of wall sitting and balls to the wall.

Mosey back to the cars.  Finish up with 25 LBCs.

Moleskin:

Great sunny morning today.  Even thought the heat was a killer, the blue sky was incredible and set a great tone for the hour.  Great group of dudes stepped up, too!  Being 15 helps, but Nemo was a stud out there and smoked us all on most everything.  E Trade, Gummy and Witch Doctor were never far behind him.  Thanks for letting Gummy and I lead this morning boys.  When I take these extended absences from The Rock (not by choice), I come back and realize how much I really miss it. Fun times!!

Announcements:

• F3 Dads all June at Francis Beatty Park.