Baby Lisa



Baby Lisa

As I began my disclaimer Hula Girl announced that he had an FNG.  It was 6:00 so a disclaimer was given and instructions to Hula Girl to meet at the parking deck at the Village.  Muggy morning but welcome to summer in the Carolinas.

The warm up.  IW x 10; Slow merkin with Q calling when to go down and when to go up.  Repeato for the squat total of ten for each.  Saunter over the deck.  Instructions were given that we were doing sevens.  Six merkins with the feet on the wall, run to the other end of the deck and do one CDD.  Flip flop until you get all of them in.  Line up according to your finish on the wall doing wall sits with some arm flutters.

Next thing: Partner up.  The first place finisher from the sevens partners up with the last place and so on until everyone has a friend.  Brew, Spidey and Frehleys were a trio.  The instructions were stolen from Thin Mints Q yesterday.  I liked it so much I wanted to do it again.  Partner one runs the stairs to the top and then starts on the way down.  Partner two runs the ramps.  When they meet they do ten hand release hand slap merkins.  Go back the way you came and do another ten hand release hand slap merkins.  Flap jack and who just ran the stairs now runs the ramps.  Do the same thing with the merkins in the middle.

Next we alternated one leg hops up the stairs to the top alternating between right leg, both legs and then left leg.  Once at the top everyone grab a white column that is about three or four feet high.  Twenty get ups and you had to stand all the way up.  Did some mary while waiting on the finish.

Mosey down the ramps out towards the fountain that is no longer a fountain but a flower garden.  We did a starfish rotating between merkin and Abs.  Twenty dips to start in the middle.  At each corner we did diamond, wide, regular and CDD x 10.  Next we did ten step ups followed by twenty dollies, flutters, American Hammer and plank jack.  Lastly we did ten squats after stepping up on the bench followed by the same merkins but x 15.  We did elbow plank in between sets.

Mosey down towards Ballantyne Commons.  Instructions were speed bump suicides.  We did five merkins at each speed bump.  There were three total.  On the suicides everyone starts at the same time.  When the first person reaches the speed bump everyone else stops where they are.  The idea is that everyone gets back to the start at the same time.  We came close.

Final push.  Instructions were we had five minutes to make it back to the AO.  Everyone pushed hard enough that we had a minute and a half of elbow plank in honor of Haggis.  Done!

Moleskin: It has been crazy humid with the dew point and the tropical system hanging out with us the past four days.  Everyone had a good sweet going early.  I said yesterday it would be a fun idea to weigh in at the beginning and the end of the workout on these type of days to see how much water we lost.

There was a good bit of grunting but no real mumbling about all that we did.  We covered just over 3.2 miles so just tell your family you ran the Run Ballantyne Run.  Everyone gave great effort.  Morning after was always up at the front.  Frehleys was strong on the starfish.  FNG said he was going to kill Hula Girl about forty minutes in.  I am a mandated reporter so someone will be following up with you guys for a welfare check.

We did not have our first “That’s what she said” until thirty seven minutes in.  One guess who that was.

I do not lead boot camps all that often but the change is nice.  I appreciate Wild Turkey letting me Q.  Nard Dog was a no show even though I saw him later at the Let Me Run 5k.  If I am there cheering he could have made the workout.  I figured he was just watching the wedding since he is part British now.

All of it was fun and hard.  That is why we start F3 and end up staying because of the relationships and fun.

Announcements: F3 Dads starts June 9th and every Saturday at 9:00 in June.  Wild Turkey is on Q first.  Nothing but all stars coming at you this summer.

F3 Dads camping in the mountains July 20-22.  HC by the end of the month to guarantee a space.

Sandbox fund raiser June 8th Lawson pool.  $40 gets the family in for food, swimming and beer.

F3 Knights night June 9th.

Keep Transporter’s wife in your prayers this week.

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