Postman delivers rain or shine & so do we

Postman delivers rain or shine & so do we

4 hearty souls ignored the gray skies and showed up at 0700 hours for their weekly downpainment at Area 51.  Dirty Bird made his debut as Q and ran the PAX through a variety of agility drills.  The tale of the tape went as follows:

Abacus on Q:

– Jog to parking lot for COP (all exercises IC)

• SSH x 30
• IW x 30
• Merkins x 15
• Peter Parker x 30
• Parker Peter x 30

– Head over to soccer field for Merkin/Squat suicide ladder

• Run to 1st tree/marker, 1 merkin
• Run back to start, 5 squats
• Run to 2nd marker, 2 merkins
• Run back to start, 4 squats
• Continue to ladder up to 5 Merkins & ladder down to 1 squat

– Jog over to playground

• Pull-ups x 10
• Dips x 20
• Sister Mary Catherine x 20 (10 each side)

Repeat x 2 (pull-ups, dips & jump squats, & then pull-ups, dips, incline merkins)

– Jog to front of school and grab some wall

• People’s chair x 60 sec (w/ 15 air presses IC)
• BTW x 45 sec
• People’s chair x 60 sec (w/ 15 air presses IC)
• BTW x 45 sec

– Jog to back of school for some Jack Webb

• 1 merkin/4 air presses up to 7 merkins/28 air presses

Dirty Bird on Q for 2nd half

– Trail run

– Lunge walk up the hill

– 6 MOM (IC)

• LBC x 20
• Dolly x 20, hold ’em
• Flutter x 20, hold ’em
• Rosalita x 20, hold ’em
• Heels to Heaven w/ leg kick x 20

– Jog to front of school for the following (80-100 yds):

• Karaoke facing road 40-50 yards, then face school for final 40-50 yards
• Repeat with shuffle
• Repeat with high knees and heels to rear
• Repeat with back pedal and sprint
• Repeat with sprint entire 80-100 yards
• Repeat with jog for half and then sprint final half

– Jack Webb on your feet

• 1 squat/4 knee ups to 5 squats/20 knee ups (Legs are burning after this one)

– Partner up – Partner 1 runs the parking lot while Partner 2 completes CDD until Partner 1 returns – Flapjack (complete 100 CDD total)

– Mozy over to teachers parking lot for some agility work

• Hop on 1 leg 1st half of parking lot & then switch to other leg for 2nd half (approx 75 yds) x2
• Perform combination of sprint, karaoke, and shuffle x 4

– Partner up again – Partner 1 runs/Partner 2 completes Merkin Rows (complete 50 Merkin Rows total)

– Partner leg throws (left, middle, right) x 10

COT

Moleskin:

• Small turnout this morning.  Must have been due to F3 Camp event at Camp Thunderbird and vacations.  Can’t imagine a little sprinkle had PAX fartsacking.
• Nice intitial Q by Dirty Bird.  Threw in a good bit of agility work which was a nice change of pace.  Look for his return in September.
• Mud Run coming up in October down near Columbia.  Check F3 website for details
• F3 planning to have large contingent for Thunder Road Marathon and 1/2 Marathon.  Check website for details
• Two new 3rd F opportunities starting up soon, Wednesdays at Starbucks at Piper Glen (after Death Valley, Anvil, and The Maul) & Fridays at Panera at Carmel & Hwy 51 (after Centurion)