A shoulder workout masquerading as a running workout

A shoulder workout masquerading as a running workout

Posted on behalf of Costanza

The PAX were ready to see what the VQ had created for all to enjoy this fine morning. After the disclaimer was given, what happened next went like this…..

The Warm Up…
Mosey over to the track for a few laps then circle up
Side Straddle Hop x18
Imperial Walker x15
Merkins x10
Low Slow Squats x10

The Thang…

Ran down Rea Rd. take a left into WindyRush stopping for a few LBCs. Continue down WindyRush and stop at Ascent Hill. Exercise was Mountain Climbers at the bottom, run to the top of the hill and pump out 10 Squats, rinse and repeat 3 times. Elrod and Drop Thrill were pushing it…. Good Work. It was time for a small rest so decided to Plank.

Time to continue the tour of Olde Providence by running onto the back trail into the woods. Drano asked what type of exploring will be done today, Professor Costanza. Mentioned that it was time for some leg and arm work that’s when Drano discovered sh..… on his shoes (there’s the exploratory piece). We continued with 3 rounds of Shoulder Presses, Merkins and Step Ups.

The adventure in the woods ended so was time to visit the football field. Partner up whereby first partner runs a 40 yard dash to the dummies..i.e. football while the other performs lunges and upon partner 1 return, drop and give me 5 hand slap Merkins. 4 rounds of that pleasure so naturally it was time to work the core with some Mary…Rosalita, Freddy Mercury and Elbow Plank.

Let’s mosey to the playground for 3 rounds of circuit work; Supine Pullup/Regular Pullups x15, Carolina Dry Docks x10 and Jump Squats x10. Why look at the time, need to make an adjustment since we are ahead of schedule. Let’s mosey to the field…drop on all fours and form a Manapede…yes Dumpster Fire came up with the clever name…and perform an Indian Run for the length of the field. Just when we forgot about the woods, decided to Bear Crawl for 30 yards, and then line up on the fence. Time to run with all you got till the other side of fence. I think that was enough but wait there’s more to finish the morning off. Let’s go the wall for the People’s chair mixing it with the arms to wall like a lizard and then a series of air presses.

Thank you all for allowing me to lead today, it’s been 7 months since starting F3 and definitely have got stronger and faster. Appreciate all of you coming out to support my first Q today.

Announcements:

§ Saturday, April 29, 2017: Richard Sheltra Memorial Run – Pineville, NC. Preblast: http://f3nation.com/2017/02/05/a51sobfort-help-to-honor-a-fallen-firefighter-richard-sheltra-memorial-10k5k1mi-run-sat-april-29-2017/. Being a shovel flag and let the PAX know your pace. We’re looking for groups who want to run with shovel flags. One Rule: each member runs with the flag for a section of the 10k or 5k

· Sign up for BRR…if your brave enough

· Sign up to Q..see Sony or via Sign Up Genius

· F3 brother from Grand Strand passed away while in an amateur boxing competition, please keep him in your thoughts as leaves a daughter and wife behind