Back to the Basics



Back to the Basics

Pulled into the Conviction AO a little early to set up for a very simple Q this morning and much to YHC delight, there were already a half dozen pax enjoying the wonderful warm weather today.

I will have to chat with them in a bit since there was setup to do.

Grab my rucksack full of bricks/papers and start off on a quick mosey to the bus lot (or better known as a Hair Band pre-run) to position the pain stations.  Returning to the site launch point to find 18 pax came in for this midweek convergence F1 event. The goal was to do JUST 1 lap around the AO, JUST 1 lap around the bus lot track, a couple merkins and some lunges… that’s it… back to the basics.  Easy right?  (or at least it looked that way on paper.)

Half winded already from the setup, I knew this was going to be a fun morning workout.

Welcomed all our brothers from around the F3 nation that joined us this morning, introduced Co-Q: Chum, disclaimer given, and started on a Mosey.

COP

  • Side Straddle Hop x 20 (except Glass Joe who was still waiting on an invite from the Q to start or exercise or move or something  🙂 )
  • Low Slow squat x 20 (ok, I had the squat part right, it was the slow part I had to work on)
  • OYO 10 second count Michael Phelps (With a warning that we need to loosen up the shoulders and arms for the Thang)

Let’s mosey, some more.

Around to the bus lot.  A few pax happened to notice equally spaced items on the track and the mumble chatter started. (thus, that dang rucksack pre-run earlier)

The THANG!

Simply put, one lap around the track with a few merkins mixed in and followed up by a few lunges.

A little more detail:  each pax randomly selected a starting location on the bus lot track that was indicated by a piece of paper.  There were 6 pieces of paper spread out equally around with instructions for what to do at that station and how to get to the next stations.

The papers included the following:

  • 25 Merkins: Bear crawl to next station
  • 25 Diamond Merkins:  Crawl Bear to next station
  • 25 Wide arm Merkins: Crab crawl to next station
  • 25 Carolina Drydocks:  Crawl Crab to next station
  • Dragon Merkin to next station (AKA mobile Peter Parker merkin)
  • 25 Hand release Merkin: Inchworm walk to next stations

Plank up for the 6 and hand the Q off to Chum.

 Time for some simple lunges.

The good thing about this wonderful AO, is there is a lined bus lot for parking and never any busses.  This makes it great for things like wind sprints, suicides, and yes markers for how far to go on lunges.  Chum decided it would be unfair to the PAX if we did not utilize every one of those parking lines this morning for his part of the Back to the Basics convergence beatdown.

Start on line one:  deep knee to ground walking lunges to next line and run backward to start line.  Deep knee to ground walking lunges to line 2 and run backward to start line. 15 mins later, Deep knee to ground walking lunges to line 11 (if you still can) and run backward to the start line.

Run one lap around the track

Hold for the 6 (aka YHC) and mosey back to the launch point for some Mary

Mary:

  • Knees to elbows (reverse LBC) x 20
  • Dying cockroach x 20

DONE!

 

Announcements

Sparta Moderate running AO tomorrow at Socrates academy in Matthews

F3 Charlotte Men’s Winter 2018 Healthy Eating Challenge starts 1/15 (lasts 6 weeks) Register at https://goo.gl/nQ8Ptp Or call 704 891 5026

MECA Region Winter party: Saturday 1/27/2018 at Cabarrus Brewing Company (7:30 pm launch time) RSVP requested: Pre-blast for further details: https://f3-meca.com/2017/12/29/1st-annual-meca-region-winter-party/

Returning the mid-week travel experience, Mint Hill Pain Academy is hosting Union County for a mid-week convergence the 2nd Wed. in Feb.

MoleSkine:

It was excellent to see so many guys out this morning (and 3 AO shovel flags) for a mid-week beatdown.  Everyone put in very solid efforts and I appreciate all the mumble chatter letting Chum and I know that our very simple workout was enjoyed by all.  The verbal appreciation/encouragement with comments like “are you kidding me!!”, “I can’t feel my shoulders”, “is the modify a nope”, and my personal favorite… “I would not have modified bear crawls with lunges if I knew 15 mins of lunges was up next” enforced my drive as the Q to make sure YHC followed the basic rule of: “don’t Q it if you can’t do it”.  Over all, this morning was a simple winke to bring us back to the basics, However, as a good friend told me, “Simple” does not always equal EASY!!
Thank you all for allowing YHC to Co-Q this morning and I look forward to seeing you all again soon.

Respectfully,

Gypsy

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