It’s About Time

It’s About Time

With many of the regulars either at races, putting in long training miles or off at Dad camp, I was tapped to see if I wanted to Q Stonehenge.  Well, really only after Purell stepped of a curb earlier this week- get better.  Either way 12 PAX accepted the offer to follow me in my first ever (Saturday-VQ) in 6 years of being with F3.  The weak disclaimer was given and off we went!

Warm ups

No better way than to start off a Sat then at the top of the parking deck, so we fast moseyed in that direction.  At the top we did a series of:

6 count burpees

Imperial Walkers

Carolina Bear Crawl (Bear Crawl forward few steps then a dry dock merkin and then back & a dry dock merkin, etc)

SSH

Dive bomb Merkins

Then we ran to the base of ramp & LBC while we wait for the 6

The Thang / Main Event

A little thing named Paula Abdul- 2 forward and 1 back…in this case 2 ramps up, 1 back.  Running back should be done running backwards and then complete 10x Monkey humpers before going forward.  Once at the top (stairwell) go down to the bottom and then back up the stairs.  If in the front, find the 6 and finish with them.

To catch our breath:

LBC

Scissor legs

Left elbow to Right leg/ right elbow to left leg

Then REPTO…Down the stairs/ Back up the stairs- Paula Abdul- 2 ramps forward run, 1 backward run, monkey humpers to the front entrance and sweep the 6.

Introduce Scout Run (similar to Indian Run)- front runner sprints 10sec out then runs back to the group running towards them.  Once at the front of the line, the 1st runner takes off.  Due to the distance and lack of a map, I stayed in front to avoid the constant “where are we going”.  Hope that did not confuse things.  Again, I think this is a great way to keep the Pax together.

The Pond

Original plan was 7’s, but running short on time change to: 5,10,15,20 of the following:

5x wide arm merkins, run the hill 5x squats, downhill and 5 diamonds, then run around the pond

10x wide arm, hill, 10x squats, 10 diamonds and run around pond

Here is where it went sideways….

Some of us did 15x wide arms, hill, 15x squats, and 15x merkins.  Others thought they did not have enough time before starting this and decided to head back.  Guys in the middle of the PAX were confused by some taking off and followed.  Others came back to the group.  Either way, decision was made we needed to get back, so we aborted the last run and headed back. Kinda a long run, but the shortest route back to based was straight through a few parking lots.

Once at the vine, few Boat / Canoe and done.

Take Out– by Cul-De-Sac, thank you!

Announcements:  Pancakes and Beer 10/27- Could not catch who the benefit is for but OMB will provide the beer

The Mole Skin:

1. Thank you to Site Q’s for trying to get me to Q.  Stonehenge is intimidating as it is a massive playground.  With Purell on the sidelines, I was asked to Q and was happy to give back
2. Of course I over planned and although I had another area to hit, we ran out of time. Parking deck took longer then expected / hope you enjoyed it #legsmoker
3. Mic Check and Happy Meal were leading the Pax this am..great job
4. Gruden was pushing hard all morning and Cul-a-Sac stuck with him..great job
5. Great to finally connect to War Eagle and Happy Meal, both M’s do Fia and actually were at my M’s gear Q on Friday.  Just a reminder…F3 is good for all men, just as FIA is for women #sharethegloom
6. Get better Purrel