Monday Morning Delight

  • When:02/27/17
  • QIC: Drano
  • The PAX: Jello, Costanzo, Thunder Road, Wolf Man, Marvel. Sheldon, Fireman Ed, Simba, Smash, Adobe, Nomad, Insomniac, Tiny Dancer, Groupie, Torpedo, Goonie, Slim Fast, Drano


Monday Morning Delight

18 PAX posted on a chilly Monday morning to partake in today’s installment of Base Camp.

With the disclaimer duly given, we were off…

Warm up jog down Strawberry Ln and back to the school for COP

SSH (Side Straddle Hop) x 10

IW (Imperial Walker) x 10

Low Slow (or fast) Squats x 10

The Thang:

Suicides using the basketball goals as markers, then ran around the baseball fields to the bleachers.

10 step ups for each leg, then to up to the rocks.

20 Curls and 20 overhead triceps using the rock, then ran down to the track.

1 loop around the track with 10 LBC’s at each corner, then ran to the goal line.

50 yard sprint to mid field where we then lined up for some Plankers Delight. PAX planked shoulder to shoulder, while groups of 4 went down the line doing two hand slap merkins with each man. Always nice to have Thunder Road amongst us for PD.

With no time to waste, and in an effort to get more mileage in, we finished up with an Indian Run down Strawberry Ln to Rosecliff and back.

We had time to run around the parking lot about 3-4 times.

The official mileage came in at 2.6. Unless you were Goonie. I’m pretty sure he got in pretty stinkin’ close to 3. He was like the energizer bunny at the end… extra credit. He put in a few more laps around the lot during COT.

The Moleskin:

Solid crew this morning. Everybody brought their A game. It was nice to see some newer guys along with the regulars. Especially good to have Simba back. Thank you for the excellent take out… So eloquently put together. I get the feeling Simba has had a lot of practice.

There really wasn’t a whole lot of mumble chatter this morning. In large part because there was really no time. Today seemed like one of those workouts that just flew by. Nobody seemed particularly enthusiastic about doing Plankers Delight but if we had done nothing else, it would have been worth the price of admission. It is sooo bad, yet it is soooo good.

Amongst many others, Jello and Costanzo are two guys that are living proof that F3 can be such a blessing to a guy’s health and stamina. I happen to be at both of their first workouts. These guys figure out how to get to a few workouts a week and the progress they have made is awesome. You put in the effort and every week get stronger and stronger. You should be proud of yourselves. If you haven’t had a chance to meet these two guys, you should make the effort.

Have a great week everybody! I hope to see you at The Maul on Wednesday (unless I change my mind and do the donut run for the first time), Mountain Goat on Friday (Slim Fast makes MG amongst one of the best hidden gem workouts in town), and either Ascent or Rock Zero on Saturday.

IATHB, IATHB, AWIDIATHD… GH!!!

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/. Bring a shovel flag and let the PAX know your pace. 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.

Colon Cancer 5k this weekend at Independence Park

Savage Run May 13

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Jello
Jello
7 years ago

Thanks! Yeah, just come out a few times a week when you can. Some weeks it is only 1x a week, others it is 3x a week. I typically avg 2. But, it all adds up! I just try to get a little better each time.

Dumpster Fire
Dumpster Fire
7 years ago

Didn’t this used to be a moderate workout? The only thing moderate around here seems to be the use of undefined acronyms.

‘Word up’ to all you boys at the BC.

Drano_a51
Drano_a51
7 years ago

It does add up, Jello. It’s the “Compound Effect”. Keep up the good work!

You know Dumpster Fire… Base Camp and The Big House should start a tradition. Once a year we should meet at a halfway point. It is 8.6 miles apart. We should do say 20 handslap merkins and then run back to our AO’s. Heck we could even do Plankers Delight at the halfway point and head back. Maybe PD is a bit much… But maybe not. You in?

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