Beginning of a cold week

  • When:03/13/17
  • QIC: Strawberry
  • The PAX: Tool Bag, Private Benjamin, Cheddar, Madame Tossauds, Strawberry


Beginning of a cold week

Monday morning and only 4 of us were starting off a winter week after a spring month. Numbers were inevitably low due to the large swing down back into normal temps, and no one ready for that after a 70 degree February. Tool Bag did promise that Cheddar would arrive, and he did – running in from the dark right after warmup. Good thing because we were going off campus.

– Quick circle – call out newer Pax to run the warm up. First up – Tool bag for SSH x 20. Then Private Benjamin for IW x 20.
– After Cheddar joins us; we run out to Main St., up and left on Johnston Dr. all the way down to Belle Johnston Park. ~ 0.8 miles
– Mosey down to the Amphitheatre for some circuit work.
* 10 Merkins to start and then run a loop the Amphitheatre including all 4 sets of steps (2 sets up, and 2 sets down). We did 6 rounds. On each round, we traversed the stairs differently per round. Here’s how:
* Round 1 – Run up and down each stairwell hitting every step
* Round 2 – Run up and down each stairwell hitting every other step
* Round 3 – Hop up and down each stairwell hitting every step
* Round 4 – Hop up and down each stairwell hitting every other step
* Round 5 – Lung Hop Sideways up and down each stairwell hitting every step
* Round 6 – Lung Hop Sideways facing the opposite direction up and down each stairwell hitting
every other step
– Mosey down to the picnic area for Fake News Ab Workout (See BB for last edition of daVinci). Set timer for 3 movements and 4 rounds. This workout really targets shoulders.
Movements involve the picnic table bench:
* Parker Peter bench
* Bear crawl reach
* Bear crawl step down
– Partner up. Partner one to do dips while Partner two runs up to the top of the hill at the Belle Johnston Community Center and back. Total # of dips = 200
– Quit early to get back to the cars.
– 1 minute left for quick Mary.

Moleskin:
– No one was fully ready for the 20+ swing in temps for this morning. Except Tool Bag who was in shorts.
– We made sure that the participants of the Merkin/Pullup Challenge got a great jump on the day with at least 70 Merkins.
– Small but fun group this AM. I really like the AO with a lot of possibilities. A Saturday, 1 hour long workout should be in the cards for the extra 15 minutes. Belle Johnston Park has a lot of options.
– Thanks for Cheddar and Dumpster Fire for letting me lead.

Annoucements:
– SOB date nights – Madame has set up F3 guy and M date nights with fellow Pax all through to this fall. There’s a ton of really cool events that you should go to and have adult couples time with fellow F3. It’s simple – do you like to hang out with the guys? Getting the girls together with other girls is an easy way to do that.
– F3 Dads – Ever want to sing the National Anthem at a Baseball Game? F3 Dads are taking over BBT Ballpark in May to do just that.
– F3 Dads – F3 Dads camp tickets are opening this week. This is an incredible event for the Dad and his kids. Tickets go fast so don’t wait. (Too late per Halfpipe – sorry)

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