Pitfall @ The Maul

Pitfall @ The Maul

21 PAX including 1 Respect and FNG El Chapo (formerly known as Dalver Bruges). Mostly a veteran group with a few unfamiliar faces.  We did a quick pre-workout count off to hopefully get an even number and totaled 20 = perfect for partner work!  Then in rolls Paper Jam from his solo pre-run to give us a nice round 21. Less perfect, but Haggis “resting his legs” generously volunteered to not carry a rip-rap rock up and down murder -horn and formed the odd 3-man.  Off we went.

#Disclaimer

Yes.

#Conditions

Low humidity 65° with no precipitation, no wind, beautiful morning

#WarmUp

Mosey across the Harris Teeter parking lot and circle up per F3 protocol line up abreast for a dynamic warm-up…

1. Walking leg swings (Speedbag reminisced about The Rockettes, something like that)
2. Deep lunges
3. High knees w/ butt kicks
4. Walking hip rotations (front/bk) – Frehley’s Comet said he felt like Jack LaLanne – the juice guy
5. Low shuffle (rt./lt.)
6. Merkins IC x 15

There was a lot of complaining/chatter/why are we not circled up/what is this/funny and not so funny comments and then silence for the next 35 minutes….

#TheThang

Location #1: Base of Murder-Horn

Grab a partner (Squid was my choice and he didn’t disappoint, nice work my man) – speed will play a factor and select a lifting/running rock – it will be with you for a bit

Catch Me If You Can to the top

1. P1 with rock runs / P2 does burpees x 2  – sprint to partner & flapjack
   • 10 rock/no rock merkins @ each street light on the way down w/ your partner
   • Partner WWII sit-ups exchanging rock each rep while waiting for the six
2. P1 with rock runs / P2 does walking lunge x 4  – sprint to partner & flapjack
   • 10 rock/no rock overhead deep squats @ each street light on the way down, again w/ partner
   • Partner WWII sit-ups exchanging rock each rep while waiting for the six
3. Return the rocks and backwards/forwards run (switching at each light) to the top of the hill with your partner – No Show and his partner (name escapes me – maybe Huggy Bear) led the way the whole time, strong effort.

This is where the workout began and almost ended – what appeared to be a relatively quick session on paper only left us with 10 minutes to go.  Scrap the rest of the planned workout (exercises by the fountain, shopping cart relay races – hopefully someone picks this up for next week, etc.)

Location #2: Grassy Movie Theater Hill

Part 1:  grab a new partner for the final 9 minutes of exercises/hill runs

• P1 derkins x 15 / P2 holds P1 ankles and does bent over rows x 15 (Flapjack and run to the top of the hill and back)
• Hand-slap-Hand-release merkins x 15 – run to the top of the hill again and back
• P1 Elbows-to-Hand-Plank (this has another name that i cant spell) x 15 / P2 Slalom jumps over P1 calves (Flapjack and run hill final time) – Haggis quickly notified me that if I jump on his ankles, he will be very VERY upset – i took note of this and jumped higher

Overall, we logged 2.9 miles and at times it felt a little SWIFT-like.  Shrink Wrap is scared of SWIFT, THE BRAVE, FAST-TWITCH and probably a few other AOs so i thought i would help ease his fears. My guy Carmen San Diego is fresh off his paternity leave and sleeping on the couch the night before didn’t slow him down too much.

Cheddar, thanks for the opportunity to lead and the friendly reminder email the night before.  I always working out with my guys Dumpster Fire (see announcements below), Private BenJamin and Toolbag at the BIG HOUSE and it was good to get their support this morning as well.

Strawberry announced that he is Q tomorrow at REBEL YELL and will stay far away from anything that looks like a hill. Solid performance by Chippy who will be on Q at FIGHTCLUB this Friday – looking for a knockout, hopefully Speedbag aka peek-a-boo is on the other end. Loogie and Patent Pending put in some good work but didn’t seem overly happy with the running, hills and rocks combination.   I enjoyed meeting/seeing (Mrs.) Doubtfire, Huggy Bear and Lieutenant Dan and look forward to working out with these guys again.

#CountORama / #NameORama

21 PAX & 1 FNG – thanks to The Reverend aka Paper Clip for the always motivating closing prayer

Announcements:

1. FNG (El Chapo) Dalver Bruges future SpeedBag brother-in-law
2. Dumpster Fire threw his red bandanna in the hat and is running for Pineville Town Council – looking forward to a November victory!
3. 3rd F opportunity with GUT-CHECK – I missed most of the details with Frehley’s commentary in the background – get with Strawberry for more details.
4. SPEED-4-NEED:  There are several upcoming events, check out www.f3speedforneed.wordpress.com for the full calendar.  Not sure who is spearheading this effort, maybe JRR Tolkien?? Ok, its definitely Tolkien – very impressive work being done here.
5. THE BRAVE/CENTURION convergence Friday (5:15am) @ Charlotte Catholic, back parking lot – I am setting the over/under at 33 PAX…

As always, i enjoyed the opportunity to lead – come out and see me again Tuesday (8/8) @ BAGPIPE for a traditional warm-up, less running and fewer confusing instructions. 

– Tagalong