What…we’re running?

What…we’re running?

8 strong, and soon to be confused, PAX leapt from the #fartsack and took on Ascent, confident in the knowledge that there’d be no sprinting and minimal burpees, per the pre-blast.

The Thang

YHC, self-described hater of all things running (don’t be a hater, kids), surprised the PAX with a warm-up mosey around the outer edge of all the Olde Providence fields – about a 1/2 mile in my estimation.  Mumblechatter included several, “wait…I thought you hated running?!” comments.

COP, back on the main field, in cadence:

  • 15 Merkins
  • 15 Imperial Walkers
  • 15 Side Straddle Hops (weinked to be squats, but forgot to look)
  • 15 Mountain Climbers

Sufficiently warm and out of breath from the jog and COP,

mosey to the Playground for Circuit 1:

  • 10 pullups (or supine)
  • 15 tuck jumps
  • 20 toe touches
  • rinse and repeat for 3x total

Mosey back to the field, line up along end line.  Run/jog length of marked field (60 yards) and back, performing called exercise at far end, planking on your return.  Called exercises of:

  • 10 squat jumps
  • 10 Carolina dry docks (audible from 20)
  • 10 side lunge hops
  • 20 old-school situps, without partner hold
  • 10 merkins

Jog again around all fields.  Along the way, YHC overheard mumblechatter about needing to work on their abs.  Always willing to please, YHC decided to audible for some Mary 1/2 way through the lap, but not before an audible to jog through the nature trails (more on this in the moleskin).

Plank-o-rama on the far football field:

  • Elbows :45 sec hold
  • Left side :45
  • Right side :45
  • Regular 1:00
  • Cumberland County Viaduct – Left 10, in cadence
  • Cumberland County Viaduct – Right 10

Mosey to Concession Stand for Circuit 2:

  • 10 Box Jumps (or 20 step ups (10 ea leg))
  • 15 Decline Merkins
  • 20 Mountain Climbers
  • Rinse and repeat for 3x total

Mosey back to front field for Mary (in cadence):

  • 12 Mason/Russion Twist
  • 12 Flutter
  • 12 Freddie Mercury
  • 12 Dolly
  • 7×2 Maktar Jai (up to 7 each direction)
  • 25 LBC’s on your own

With 15 seconds remaining, requested and delivered: 5 burpees on your own

 

Moleskin:

YHC had pre-blasted that there’d be no sprinting and minimal burpees…mission accomplished.  There were planned burpees at the ends of the field run exercises, 5 each, but YHC audibled to eliminate them based on his own heavy breathing and that of others.  Going through the run exercises, this proved to be a good call!  So, burpees were limited the 5 requested ones at the end – thanks, Strange Brew!

During the run on the nature trail, we nearly lost a few pax.  YHC had only run the nature trail by headlamp at Hydra and saw only one main trail.  In the light of day, multiple trail branches could seen, and this caused some confusion for YHC as well as the pax.  After a few shouts and whistles for echo location, all pax made it out safely!  Whew!

Strong work by all!  Especially noted were Glitch, after only 3 weeks with F3, and FNG Squid.  Great work guys!

Also noted was the racing between Strange Brew and Low Tide during the field run exercises.  Way to push each other guys!

The concession stand circuit was noted as being especially brutal.  Not exactly sure why, other than it was towards the end of a full workout already.  YHC felt a little light headed a couple times, and others were really having to push as well.

All in all, the pax pushed themselves, modifying as needed, and continue to get stronger, which is why we’re here.  It’s moderate, but it’s not easy.  That would do us no good.

Thanks for COT closing by Strange Brew.

 

Announcements:

Thunder Road – 49’er is Area 51 Q.  Go onto F3 website to signup and for discount.

F3/Nomad – Sunday run training at 0615

Young Life Mud Run – next week, 9/28.  HT and LT running in the 4 mile option

F3 Israel – Pax The Lizard will be visiting Israel in 2 weeks and hopes to lead a workout while there.  Will post update on website.

Keep Passport’s wife in our prayers as she recovers.

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Strange Brew
10 years ago

Well done HT! Got a good workout in today and I think the pax were pushing hard, good luck next week on the YL Mud Run with LT!

Dredd
Dredd
10 years ago

Aye, that sneaky Lizard. Planting the SF in the Land of Milk and Honey. Should be a good COT.

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