This thing might just catch on

This thing might just catch on

It’s mid-December and the temps are dropping.  That’s usually a recipe for smaller numbers at most AO’s, but cagey F3 veterans know how to handle the unusual temperature fluctuations and layer up.  This morning was no different as 4 of the usual suspects and 1 new site FNG posted at #F3Sparta for an invigorating run with a few common boot camp exercises mixed in.

The Thang

Mosey from Socrates Academy to Big Pine Dr, hang a L on Equestrian, and follow all the way to the end at McKee Rd.

Cross street and circle up in the Sun Trust parking lot for:

SSH x 25 IC – got distracted by a motor vehicle

IW X 20 IC

LSS X 20 IC

Merkins X 10 IC

The Main Event

Mosey from shopping center parking lot to the dirt track formerly known as the Siskey Track.  One warm up lap around the track and YHC points out the aluminum bleachers and stairs leading up the hill. Complete the lap.

Set 1 – 20 dips at the bench, up the stairs (touch each step) and return.  Repeato 5 times.  Run a lap after the 5th set.

Plank until the six completes the lap.  Mosey to 2nd bench/stair combo.

Set 2 – 20 derkins at bench, up the stairs & return.  Repeato 5 times.  Run a lap after the 5th set.

LBC in cadence until the six to completes the lap.  Mosey to 3rd set of stairs.  Oh no, no bench – Omaha! Omaha!

Set 3 – Bear Crawl up the hill & run down the stairs.  Repeato 5 times.  Run 90% of a lap after the 5th set.  Stop at bench #2.

Set 4 – Step ups X 20 & up the stairs until time.  Fortunately, we only had time for 1 rep.  Take the long way (around the track) back to the start.  Gather the six & return to the cars for various forms of organized stretching (ham strings, pigeon, downward dog, etc.).

Announcements

Pray for Bout Time and his family as they deal with the Leukemia diagnosis for his 2.0 (Jennings) who is 2 yrs old.  Convergence was held Uptown this AM to show the support of his F3 brothers.

Moleskin

The enthusiasm around a new running / boot camp continues to spread.  We held our 4th workout in 5 weeks this AM and I think it’s safe to say we have a core group of dedicated PAX and we have seen new faces each week (this thing just might catch on).  We focus on a meat & potatoes style workout – log 4-5 miles & do some merkins.  Nothing fancy.  It works.  We logged 4.4 miles this AM, did 100 dips, 100 derkins, 50 merkins & 20 step ups.  We choose weinkes that will keep the PAX together which improves camaraderie and helps build the confidence of the guys just starting out as runners.  We learn something new about and make a deeper connection with each other every week – isn’t that what this is really all about?  Don’t let the hustle & bustle of the Holiday season tempt you to fartsack.  Every morning brings a new opportunity to experience the 1st & 2nd F.  YHC hopes to see you  next Thursday.  THIS. IS. SPARTA!

It was an honor to lead.

Thanks to Smokey for the great closing prayer.