Along the Back Ridge

  • When:03/01/2017
  • QIC: Mermaid
  • The PAX: Champagne, Tuck, Family Ties, Pop Tart, Outback, Commish (Respect), Croissant, Cheddar, Picasso, Madame T, Chopper (Respect), Bus Boy, Paper Jam, Lt. Dan, Fredo (Respect), Pvt. Benjamin, Udder, Doc McStuffins, Dumpster Fire, Goonie, Squid, Big Tuna, Cable Guy, Drano, Tiny Dancer, Mermaid (QIC)


Along the Back Ridge

Construction greeted YHC in the M’s car when pulling into Stonecrest AMC.  Luckily, as the corner was turned, Old Glory waved boldy and acted as a beacon as to where to park the kid hauler.  Body shop assures YHC that the 4Runner will be ready today after a week at the shop and the 2nd bumper cover fitting.  Men came running in from all directions it seemed.  Group went from about 12 to 27 in 5 minutes.  Nard Dog ran in with pre-run crew then bolted.  Make it 26.  Thorough disclaimer concisely given to the PAX.  Off we go.

Thang

Half mile mosey out of the lot, across Elm, and down Elmstone to the park just past the creek.  Turn into the parking lot.  Circle up.

COP

SSH x 10 IC

IW x 10 IC

Mountain Climber x 10 IC-hold plank

Merkin x 10 IC-hold plank

Alternating Shoulder Taps x 10 IC

Plank Jack x 10-drop to low plank

Low Plank Jack x 10

Recover and continue mosey into the depths of the hood.  Mosey past Big Rock Park, where my kids climbed and got dirty in the creek on Saturday.  Good place to kill a few hours close to home.  Back to the mosey.  Brief stop at an intersection to regroup.  Attempted to call Smurf Jacks to wait, traffic interrupted and we all got out of the way.  Continue mosey all the way to Back Ridge Rd, appropriately named due to location.  Way back there.  YHC underestimated the total distance and proceeded to apologize to the men for the long run.  All handled it well.  Continue mosey to the cul-de-sac at the end.  15 driveways on the right side of the road.

Merkin Ladder

Start at driveway 1: 1 merkin.  Driveway 2: 2 merkin.  Continue to 15 at the corner.  120 merkins.

Plank series to wait on six.

Mosey back toward the park.  Stop at one of the corners to get 26 together.  SSH OYO to wait. Continue up Elmstone to the park where we did COP.  Circle up.

Mary

Hold 6 inches.  YHC learned that our crew included a few newer guys to F3.  Took a moment to share the F3 mission.  Plant, grow, and serve (Thanks Goonie) small workout groups for the invigoration of male community leadership.  YHC left out the serve part.  Goonie helped out.

Flutter x 10/Hold/Dolly x10/Hold/Windshield Washer x 10/Hold/Heels to Heaven.  Recover.

Mosey out of the lot.  Continue to the base of Murderhorn.  AYG to Rosebriar.

AYG around Rosebriar with 20 merkin stop at each island.

Plank series at finish.  Right arm forward/RLH/Swap/Elbows/RAH/RLH/Swap/Low plank/Alternating Leg Raises IC x 10.

Mosey back to the launch.  2 minutes of burpees to close.  Several refuseniks here.

COT

Moleskin

Nasty head cold kept YHC out of work Monday and limited duty Tuesday.  Strongly considered calling in a substi-Q.  Decided to make a plan and see what happened.  That is the beauty of working out with participant leaders.  Knew that if I got #smoked all I had to do was say the word and another man would take over.  Got to the business of planning and Google Earth took me way back to Back Ridge road.  Estimated the distance to be about a mile.  It was actually about 1.4.

House at the Back Ridge cul-de-sac flipped on porch light, turned it off, flipped it on again.  Definitely wanted us to know something.  Perhaps 26 men running in was alarming.  Didn’t waste much time out front of the porch flickers.  120 merkins is tough.  Thing is, the plan called for a return to the cul-de-sac with a second round with 4 burpees at each driveway for a total of 60.  Audible called at this point.  We were deep into the hood with 26 and at least one neighbor was sketched out.  Swapped burpees out for some Mary.  Garmin had us at 2.85.  Pop Tart thought it was more like 4.  Windshield Wipers are off the list, by the way.

Doc McStuffins and his beard were strong and fast this morning.  Several had some left in the tank to crush the Murderhorn.  Pop Tart, Goonie, Tuck, Madame T, Udder, Cheddar, Squid among them.  Cable Guy, Squid, Fredo, Champagne looking tough throughout.  This group pushed hard to get these miles and exercises.  Strong work today men.

Family Ties and YHC share the same last name and place of birth, but no direct family relation.  He moved away when he was about 3.  Suspect his F3 name may reflect these facts.  Solid work out there and good to meet you.  Again.  Keep on crushing it.

T-claps to Chopper (respect) and Fredo (respect) for completing the 30-day F3 free trial.  Your first “bill” will arrive soon when you are encouraged to complete your first Q (VQ).  Keep on crushing it men.

T-claps to Paper Jam for the takeout prayer.  Thanks to Commish and Cheddar for the invite to lead.

Announcements

New 3F starts next week after The Maul.  Tootie on Q.

Savage Race 05/13.  Register HERE

30-day Pull-Up/Merkin Challenge.  Tuck on Q

Cheddar and Champagne need runners for Smoky Mtn Relay and BRR

Richard Sheltra 5K/10K.  Dumpster Fire on Q.

Let me Run needs coaches.  More info, hit Champagne at bdbriggs@gmail.com

 

 

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Fredo
Fredo
7 years ago

Calories burned vs Merkin count? Probably close…thnx Mermaid!

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