4miles – 45 min – Lets do this bootcamp

4miles – 45 min – Lets do this bootcamp

10 brave men showed up for the 4+ miles light bootcamp in the alloted 45 min..

COP

SSH 10 IC (In cadence) – Circle around the parking lot

Cotton Picker 10 IC

Merkins 10 IC  – Circle around the parking lot

Mountain Climber –

Thang

Mosey to deck

Second level – Partner up – one runs straight other runs up slope comes back and 3 hand tap merkins where they meet . meet 3 times

Up another level – same partner setup – this time 10 LBC

Up another level – same partner setup – 10 squats

Run down to the starbucks

Modified 7 (6 Merkins at Wells Fargo  and run and do 1 jump squats at Starbucks ) …till 1 at merkins and 6 jump squats

Mary – Flutter 10 IC, Box cutters 10 IC, Dolly IC

Front of Ulta – 4 islands

German relay or suicides using the 4 islands except on the way back did 1 burpee at base

Ran back to Base

Completed 4.2 miles

Moleskin

Not sure if all the pax knew of the challenge of completing the 4 miles but we did it none the less. The deck did get a comment – this is the stinkiest Q I have been to – garbage truck was close. Cinqo-Ocho was leading the pack today. Transporter was not far behind him. The rest of us tried to hang on. Solid effort by Huggie Bear , his watch lied to him with 3.7 miles . Wild Tuna and Chippy gave a solid effort too. Delta thought he would withdraw from Cerberus but the 3 headed dog was in his head and he was unfazed by 4 miles. Kirby was all in from the moment YHC posted on Slack, he has been transformed into a runner in the last 4 months and injury free too. Pitch Fork and Mighty Mite gave a great effort too.

Kirby thanks for the take out.

Thank you Transporter Alf and Argonaut for the chance to lead. This AO sure has a lot to offer, you wont be short of creative drills.

Below in the announcements I have listed Speed for Need , im would highly recommend one SFN race at least one in year. Get a chance to serve in the community for a good cause with your fellow F3 brothers. Bring the M and 2.0s too .truly humbling experience.

Announcements:

• Run Jen Run – Speed for Need Race March 3rd
• Richard Sheltra Memorial 5k -April 28th –  Race is to benefit Firefighter education materials. We are trying to have a Speed for Need race here. But first trying to get 10 HC before we can talk to riders. We have some good men we are looking to push but first need the 10 HC(2 HC currently). Contact Cheddar if you are interested.

https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun

• Spaghetti Dinner to benefit Michael Starnes family – March

https://nextdoor.com/events/nc/waxhaw/waxhaw-fire-department-spaghetti-dinner-for-michael-starnes-1884275