It was a balmy 24 degrees and 14 PAX emerged from their cars 2.2 minutes before 5:30 to share their tips for keeping warm: preventing chapped knee caps is high on the list for some reason – go with pants or tights, yes tights were recommended.
Something of a disclaimer was issued; mosey to the parking lot for a couple laps of Jogging (or Yogging).
Circle up, IC:
SSH, IW, Mtn. Climbers, Merkins, all @20 ea.
Triple Nickles were on the winky for the day:
Run to the end of the parking lot for 5 Drydocks; run back for 10 Burpees, run back for 6 Drydocks, back again for 9 Burpees..run, rinse and repeat until you get to 10 Drydocks and 5 Burpees.
Fast guys get in some LBC’s, Flutters, and Planks while the rest of us gather.
Switch it up for 5 Russian Hammers and 10 Heels to Heaven – run, rinse and repeat.
Again, fast guys with the LBC’s and whatnot…I was still running with the rest of the normal humans.
On to 5 Diamond Merkins and 10 Merkins – try to keep up with Lobster, run, rinse and repeat
More planks, some kind of Turkey Leg led super situp leg lift kind of move that looked awful, and a bit of Da’Fluttah.
5 Mountain Climbers, and 10 Peter Parkers – run, rinse and repeat.
PAX stayed together for the most part on this last run – a brief plank and we headed up to the wall.
Peoples Chair with 100 air-presses and we were all wrapped up.
Clocked in at about 3.5 miles total, 200ish Merkins, 300+ Abs – a decent 45 minutes.
Announcements:
BRR sign up is upon us again – experts say it will likely be sold out by April – act now, supplies are running out – look for an email from last year’s captains if you ran it. If you didn’t run it, you should. Speak up – go against your better judgment and sign up.
Three cars were broken into while at Cavalry Church on Saturday – lock your doors, mind yo’ stuff and stuff.
With BRR tapering in full swing, we went with some good old fashioned burpees and brick-work to get back to basics.
Mosey around the McKee faculty lot to get some blood moving. Circle up for a brief warmup IC:
SSH @ 30
Imperial Walker @ 30
Mountain Climber @ 30
Merkins @ 15
Break into teams of 2 – partner 1 go to get the blocks, partner 2 does laps of the parking lot until blocks are retrieved.
Partner Exercises – 1 does called exercise, 2 runs to the end of the parking lot for 5 single leg burpees – flapjack twice so all 4 legs of the team get in some burps.
1. overhead presses and 5 single leg burpees (x2)
2. curls and 4 single leg burpees (x2)
3. Tricep extensions and 3 single leg burpees (x2)
4. clean and jerk and 2 single leg burpees (x2)
Next set – partner one carries the block on a lap of the parking lot, while partner 2 does called exercise. Two laps complete a set
1. Flutter (x2)
2. Plank, right hand high and right foot high for the first 1/2 of the partner lap, then switch to left hand high and left foot high for the second half of the lap. (x2)
3. Mason Twist. (x2)
Partner 2 returns the blocks to the stack, while partner 1 does laps of the parking lot….back to the cars for name-o-rama, an announcement about the Convergence on Labor Day which will be at a location or something, me begging for some subs to replace the wash-out from the BRR team Jelly Legs, and there was one other thing I can’t remember.
Leo planted the flag, OT was quietly meditating on the curb – ready to destroy another Monday workout. The silence was broken with a disclaimer and 15 PAX were off for a jog around MRE.
Run to back of school, plank to gather – 40 merkins.
Continue around school, plank to gather – 30 merkins.
Run to the parking lot to circle up for a warm-up and Burpee ladder IC:
SSH (30); 10 burpees
Imperial Walker (30); 9 Burpees
Da Fluttah’ (30); 8 Burpees
Low Slow Squat (30); 7 Burpees
Mountain Climber (30); 6 Burpees
LBC (30); 5 Burpees
Single Leg Flutter (R) (15); 4 Burpees
Single Leg Flutter (L) (15); 3 Burpees
Mosey on over to the wall, some planks to gather up, Right foot high, Left foot high; 20 Merkins.
Split into 2 groups. Group 1 Peoples Chair with 60 air-presses; Group 2 run to the other side of the school for 20 Derkins. – Flapjack until 5 sets are complete.
Split into 3 groups for interval sprints: 7 rounds and time expires…
Mosey back to the parking lot and circle up with 30 seconds to spare for 30 Mason Twists.
Announcement: F3 Dads this Saturday 9:00am, Colonel Francis Beatty Park – bring the 2.0’s -it’s a blast.
We welcomed FNG ‘Drive-by’: a school teacher who drove past the Matrix every day, and had to stop in to see what it is all about. Hope to see you again, Drive-by.
Weather was perfect, disclaimer was issued, and the protocol for waiting on cars streaming in late was confirmed: ‘Run away.’
15 Pax headed for a warm-up lap of McKee Road Elementary.
The thang:
Lap of MRE, stopping 3X for 20 Merkins each.
Circle Up, IC:
20 Merkins.
30 SSH
30 Imperial Walkers
The Flutter – @30
30 LBC
Head for the blocks, pair up, line up on the sidewalk for some running and block hefting.
P1 – to the pole and back, while P2 does the called exercises – flip flop:
Merkins
Squats
Curls
Tricep extensions
Military Presses
Plank it up and gather for a run over to the wall:
Plank cycle, hands up, hands back.
20 Merkins IC
Peoples Chair, shoulder presses @50 IC – left leg up, right leg up –
Back to the blocks
Plank cycle, hands up, hands back, 6″, while we assemble
P1 – to the pole and back, while P2 does the called exercises – flip flop:
Merkins
Curls
Military Presses
Cinder Block Burpees
Plank it up while we finish up, blocks go back, and jail-break it to the parking lot.
Much fun was had by all, even Franks. A winky-free Q and 14 PAX welcomed FNG Cletis – you can recognize him by his striking resemblance to Tackleberry, a close second place for his F3 name. Say hello when you get the chance.
13 PAX, with a special appearance by Wolfman (hoooowwwww), attacked the matrix for a solid 43:56.
2 Laps of MRE with 90 Merkins mixed in
IC:
25 Merkins
30 Low Slow Squats
30 Mountain Climbers
30 Freddy Mercury’s
Protractor – for slightly too long
On to the Field for a Pyramid:
Burpees, Jump Knee Tucks, Drydocks, and Stump Huggers for 5, 10, 15, 20, 15, 10, 5 – running the full length of the field in between sets.
To the Wall:
Peoples Chair – leg up, leg down, some recovery, followed by more sitting and shoulder presses, Run-Stopper style, slightly.
Back IC to wrap up:
40 LBC
30 Mason Twists
Q-gassed out, and yes, stopped 1:04 short on the morning – no excuse.
14 PAX celebrated the break in the rain and frost and enjoyed the 50 degree morning and my 2nd Q.
Jog around the school
IC: 20 SSH, 20 Merkins, 30 Imperial Walkers, 30 Slow Squats.
Progressive Ladder – sprints from one end of the field to the other in between:
1) 20 Russian Hammers
2) 5 Stump Huggers
3) 5 Dive Bombers
4) 10 Mtn Climbers
5) 5 Diamonds
6) 15 LBC
7) 7 Drydocks
8) 16 single leg flutters
9) Merkins
10) Rosalitas
11) Burpees
Completed the ladder, and ran each back one at a time at each end of the field