Hey, That Was Uphill Both Ways!

Hey, That Was Uphill Both Ways!

23 Men gathered this morning for a morning full of hills and hard work. Goal was to design a workout that would let me lead from behind and let the boys run while keeping the group together with some camaraderie . I think everyone got a good workout and most covered 5-6 miles with some good body work mixed in, too.

Disclaimer was made and approved by our Nantan.

Warmup–

All in cadence ( rusty)

SSH x 15

Windmills x 15

Imperial Walker x 15

Mountain Climber x 15-h0ld high plank, hold plank, honey-mooner

Butt-kickers x 25 yards

High knees x 25 yards

The Thang

Line up in 2 lines at Woodfox for Native American Run. Goal is to keep warming up some more, so run 75% effort to the front.

Go Right on Rounding Run and stay left towards Woods End.

Transition to group mosey when Rounding Run comes in on the right, but continue forward another .25 miles to “Home Base,” which is at the top of Woods End. There is a board there with 3 sets of exercises. They are-

Round 1

Merkins x 20, Squats x 20, LBC x 20

Round 2

Wide Arm Merkins x 20, Reverse Lunge x 10 each leg, Freddy Mercuries x 20

Round 3

Diamond Merkins x 20, Calf Raises x 20, American hammers x 20

Partner Up with someone of like speed.

Instructions were given to run a 1 mile loop consisting of Woods End, Old Spice and Autumn Leaf. Each guy goes opposite ways, both UP HILL around the loop. Meet up at the mid point,  do 5 burpees and head back the way you came. Follow the chalk. At the bottom of the loop, run together UP HILL back to Home Base and complete a round of exercises. Regroup and run loop again. This time, go opposite way you went before to change it up. Repeat as many rounds with your partner as you can by 6:05. Goal is complete at least 3 rounds.

Head back-  Mosey as a group back the way we came till we go left on Woodside. Then All You Got home.

Time’s Up.

Moleskin–

Awesome to be back out for the second week in a row at Fast Twitch and honored to be asked to lead. I was a little rusty, but it was a blessing to Q. I ran the Chicago Marathon a few weeks ago and it was a long day. I spent a lot of time reflecting and I realized how much I miss the Iron Sharpens Iron aspect F3. It really cannot be duplicated. Hopefully everyone felt the accountability I did today, working with my partner and not wanting to let them down, trying to get further up and around the hill each time before we met. I appreciate each of you being out there today. Awesome to see everyone working hard. I think most got 4-5 rounds in and covered 5-6 miles.

Utah and I also were able to EH our co-worker, Kyle Kichhoff, now known as Astro! He crushed it and I think I held him back as his partner! Welcome, Astro! A great #HIM to have amongst us!

Announcements–

Benny announced that he is Qing “The Mermaid” next week at FT, so eat your Wheaton’s! Who can make it to CCHS and back by COT?

I owe 50 burpees due to 5 men signing up last Tuesday for the Joe Davis Run! Thanks Mermaid, Utah, Alf, Turkey Leg and Tolkien! Maybe before and after next week!

Area 51 Holiday Party-see Alf

https://f3southcharlotte.com/?s=Christmas+party

Turkey Drive-see Mermaid

https://f3southcharlotte.com/?s=Turkey+drive

Charlotte Marathon with Speed for Need-this Saturday, several FT guys running the relay and pushing

Joe Davis Run for Recovery-01/06/18-see Rock Thrill. Pre-blast coming.

www.joedavisrun.com

Thanks for the opportunity to lead,

RT