Twoiversary

Twoiversary

What a way to celebrate my 2 years of F3, but at where it started – BASE CAMP! Being BRR season, I started the morning off with a pre-run of 1.8 miles.

5:30 rolls around and time to get going. Proper disclaimer was given (Benny still isn’t responsible if you get hurt). Let’s circle the parking lot while some cars pull in. Head down to the track…

Warm up:

15-IC SSH

2-IC burpees – I offered to do a demonstration, but nobody was interested. Sad.

15-IC Imperial Walkers

2-IC burpees

15-IC Windmill

2-IC burpees

15-IC Mountain Climbers

2-IC burpees

Main Thang…

Partner up. We had 11 today, so I flew solo.

Each partner runs in opposite direction to the other side of the track, where they would do 10 Hand slap Merkins. Run back and do 10 hand slap Carolina Dry Docks.

But, we’re not done yet. Partners run in opposite direction to the other side of the track, where you would do 10 Flutter Kicks (4 count) together. Run back and do 10 Heels to Heaven together.

We moseyed to just outside the fence at the bottom of the hill. In my 2 years of F3 and often posting at Base Camp, I don’t think we’ve ever used this hill. I could change that!

Triple Nickel –

5 Hand release merkins at the top

5 Low Slow Squats at the bottom

5 times

After all were complete, we started up the hill doing some Lunge Walks. About a 1/3^rd of the way up, we did some Sumo Walk. Finish off the last 3^rd with a nice jog.

Grab some wall and get in the People’s Chair…

50 Air presses

We were about to go into some 1 leg squats, when Marvel asked if we could move to the side of the school – good call. So we moved.

5 left single leg squats

5 right single leg squats

40 air presses

Time for some rocks…

P1 – Curls with Rock

P2 – run down to the bleachers and 15 dips

Switch

P1 – Press with Rock

P2 – run down to the bleachers and 15 supine pull-ups

Switch

1 lap around the parking lot and let’s finish with some Mary.

Protractor

15 American Hammers

Finished!

Rough estimate is that we got in 1.7 miles today.

Announcements:

Crane Relay – Coming up on Oct 26^th. The rumor is that the slow guys are Team Captains. That might not be true, but it’s a rumor that I’m spreading.

https://f3southcharlotte.com/2018/07/14/the-crane-relay/

BRR – Sept 7^th and 8^th. Be safe in your training!

COTS – Good turnout at last Church on the Streets. Next one is Sunday, Sept 2^nd – Labor Day weekend. A lot of good details provided by Strawberry. #HIM. I’ll be adding the sign-up genius.

Thanks for the takeout by Marvel.

Moleskin:

The basic idea of this workout, I stole from my first post at F3 lead by Goonie, https://f3southcharlotte.com/2016/08/08/pele-must-be-in-brazil/

I remember being paired up with Knight Rider (who I recognized from my neighborhood), what a running beast!

I’ll never forget that first workout. After the warm-up and during the hand-slap merkins, I was like “What have I gotten myself into?” Now I can answer, “Something pretty special!”

Dredd had some recent comment about doing Burpees “In cadence”, so that you can avoid doing the “Aussie Burpee”. Good thought. If you haven’t checked out the “43 Feet – leadership podcast” with Dredd and Dark Helmet, then you should.

The Triple Nickel and hand release Merkins are a favorite of Mermaid. He was the guy that kept talking about F3 while our daughters swam, so this was a good way to honor him.

The single leg squats were something that I had seen some ballerina do on Instagram. Except they held weights in the air – far tougher than me! I know you guys like when I work in some ballet. Besides, classes start up again in less than 3 weeks – have you registered?

I always like the Protractor during Mary. And nobody called “69” – finally, some grown up maturity.

Veteran group of PAX today working it out. Marvel is a young stud. Costanza celebrates his 2 years in about 2 weeks. Once upon a time, we were deep 6 together. Now we can definitely hang! Thunder Road is like the energizer bunny. He just keeps going and getting it done.

Finally, let me say “Thank you” (yes, the emotional sappy part)… I think back to the movies “Singles” and the Pearl Jam song, “State of Love and Trust” and the lyrics, “I’ll do this one myself”. Maybe, I could train for something like the BRR or a half marathon by myself. Frankly, I don’t want to! I want you guys in my life and hope to be part of yours. The fun is doing this together.

John 15:13 (NIV) Greater Love has no one than this, that he lay down his life for his friends.