Hot Laps



Hot Laps

11 for this morning’s rendition of #F3BaseCamp. Here’s a snapshot of what we did.

THE THANG

A little baby jog around the parking lot before circling up in upper left hand corner for COP:

  • IWs x 15 IC
  • MCs x 15 IC
  • Merkins x 10 IC
  • LSS x 15 IC
  • LBCs x 15 IC

Mosey down to the track, gathering around the 100m start line for instructions. The main event was the Dirty McDeuce. 4 sets of 3 exercises of 12 reps with a lap around the track in between each set.

  • Set 1 – Merkins, Squats, Flutters
  • Set 2 – CDDs, Jump Squats, LBCs
  • Set 3 – Wide-Arm Merkins, Left Leg RDLs, Dollies
  • Set 4 – Close-Arm Merkins, Right Leg RDLs, Freddie Mercuries

Mosey from the track down to the bleachers from some classic SCMS bench work, with a run up the steps and around the loop between each set.

  • Set 1 – 10 Decline Merkins, 10 Incline Merkins, 10 Dips
  • Set 2 – 10 Step Ups (Each Leg), 10 One-Legged Squats (Each Leg), 10 Jump Squats
  • Set 3 – 10 Decline Merkins, 10 Dips, 10 Lil’ Hazes (Each Leg)

Mosey back up the parking lot for a basketball goals suicide, followed by a forward lunge walk to goal #1 and sprint to the end, followed by a backward lunge walk to goal #1 and a backwards run to the end.

Circle up in the upper left corner where we began for some Mary, etc.

  • Straight Leg Lifts x 10 IC
  • Toe Tap Crunch x 10 IC
  • High Plank, 10 Merkins, High Plank, 10 Merkins, High Plank, 10 Merkins
  • Broken Egg (led by Fireman Ed) x 10 IC

COT

MOLESKINE

Semi-Gloss never texts me. So I was shocked by a Sunday afternoon text asking about my plan. Even more shocked by his request for 3 to 4 miles. Didn’t have that kind of mileage in the cards for BaseCamp, so we met for a pre-run…and we had to book it around the Rounding Run loop to get back in time for launch.

Good group at BaseCamp this morning. It is a moderate workout, but there were no moderate athletes present. So we pushed it a little. The Dirty McDeuce reps add up over the course of the sets. And the laps after each one get you a full mile by the time you’re done. Gloss kept screaming “Hot Lap” before each one. It was true…the Pax smoked the laps. Pretty much dried up all the standing water on the SCMS track.

Tagalong, looking like #WhiteHarden, crushed the hot laps…kept rapping “saucin’, saucin’, I’m saucin’ on you” during each lap. Brushback was giving chase all morning. Gloss probably ran the 2 miles pre-run and the 1 mile hot laps at sub-8 pace…then died. BOG was dominate on all the jump squats #TripleSalchow. Clover is a world class backwards runner. Fireman Ed led us in this new Broken Egg core exercise…so glad it was still dark out…none of us will ever speak of it again. Scratch & Win HC’d at church yesterday, conviction got him out of bed this morning. HIPAA ran in from Boone this morning. Thunder Road and Sardine hammered out the reps and running.

Normally don’t post on Monday’s…that’s my #NoJudgmentZone day. But had the opportunity to fill in for @Spackler, who somewhere on a beach while I type this backblast. Thanks to the site Qs, Thunder Road and Jello, for allowing the switch.

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