Silent Bob – Not So Silent After All……

Silent Bob – Not So Silent After All……

32 Pax kicked the FS in the teeth and started the week the only way they know how: with a solid downpainment in front of the shovel flag at DMZ.

The Thang:

Mosey to the Church parking lot, down the hill, backwards run up the hill to COP

COP:
SSH x20
IW x20

Mosey to the breezeway for the modified Murph (kudos to Gangsta Mouse for the workout idea – it was a crowd-pleaser at Governator in June)

Partner up
Partner 1 runs a lap down the hill, around the church, and back up to the breezeway, while Partner 2 does dips x 10, merkins x20 and squats x30.
Flapjack and repeat 10x for a total of 100 dips, 200 merkins and 300 squats and ~2 miles of running

Mosey back to the parking lot for plank-o-rama (regular, right arm & leg high, regular, left arm & leg high, regular, six inches)

4 MoM:
Dolly x20
LBCs x20
Rosalita x20
Protractor
10 burpees oyo (crowd-pleaser)

Mosey back to the parking lot at the park for COT.

Close with Ball of Man and a strong closing prayer from Cuda.

Moleskin:

I appreciate the opportunity to lead such a fine group of men with a blend of Area 51 and Metro Pax. My original plan for this morning involved using the football field at Carmel Road Park. Once I realized how dark it was out there, I quickly called the audible to a variation of my favorite workout, the Murph. Credit goes to Gangsta Mouse for introducing this variation to the G spot pax in June. Hopefully you were all as smoked by the end as YHC was.

Announcements

3rd F workout on Wednesdays at the Starbucks located in the Trader Joe’s parking lot; 06:30-07:30. Busch & Skywalker on Q.
3rd F workout on Fridays at Panera Bread on Hwy 51/Carmel. Going through the book, Fresh Wind Fresh Fire. Purple Haze & Champagne on Q

New 1st F bootcamp workout, the Joust, has a hard launch of this Friday 9/20 at Charlotte Christian on Sardis Road

Mud run payments for transportation and refreshments were due at the end of August. Time to pay the piper if you haven’t already. It’s a long walk to Columbia

Mud run training options include Gauntlet on Fridays at 5:30 and Junction on Sundays at 6:15. Both are at Freedom Park

Lots of November CSAUP options, including Tough Mudder (11/2), Spartan Beast (11/9 – see the post on the site for F3 discounts and heat info) and Thunder Road ½ and full marathon (11/16)

F3 Wagon Wheel is your solution for long, slow distance runs to train for Thunder Road. Full training launches from the Captain Jack statue on Kings Dr and 4th at 6:00 on Sundays with half training launching 30 minutes later from the same spot. Don’t make Silent Bob run the half marathon training alone again #2ndFwaslackingyesterday