Old School
Posted on Behalf of Mermaid:
23 (1 FNG) in attendance for a balmy beatdown. QIC filled in for Radar, who is on DL this AM with hurt back. Several PAX completed pre-work. KB group: TR, Spackler, Bananas (few others). At least two PAX arrived on foot. Hard to recognize PAX without hats and sleeves.
Thang:
Mosey to far end of soccer fields for COP:
15 Burpees OYO
Merkin set 10 each in cadence:
Regular/Wide/Offset left forward/Offset Right forward/Diamond
Mosey to base of hill at front of soccer field
Triple Nickel
5 Jump Squat
Run up hill
5 Burpee
Back down hill (1 set) 5x
Plank-o-rama: RAH/LLH/switch/6 inches/10 count/5 merkin
Divide into 2 groups near pavilion
Group 1 Bench Set: 15 Jump Up/15 Dip/15 Derkin
Group 2: One lap from pavilion to far light and back
Switch
Repeato
Plank-o-rama: RAF/LLH/switch/6 inches/RLH/10 count/LLH/10 count
Mosey to Rock Pile and grab a rock
25 Bicep Curls (cadence)
30 Overhead Press (cadence)
Drop Rock
30 Carolina Dry Dock(cadence)
Pick up Rock
25 Overhead Press (cadence)
30 Bicep Curls (cadence)
Mosey to hill at soccer field
Triple Nickel
5 Hand-Release Merkin
Run up Hill
5 Squat
Back down hill (1 set) 5x
Plank-o-rama: Right hand back pocket/Left hand/6 inches/10 count/5 merkin
Back to pavilion
Repeat 2 group Run/Bench set (Each group 1 each run/bench)
Mosey to start point parking lot for Mary
LBC x30 (cadence)
Protractor (approx 90 seconds)
Heals to Heaven x20 (cadence)
Plank for last 60 seconds
Optional: Swap merkin for plank to close out
Moleskin:
Great weather today. Mid-60’s with light rain is about perfect. Good group of men this morning. Strong work by all PAX, including 1 FNG, Rascal. Get back out there again soon. Tell your friends about F3 and get them to come out. Boutique, please make sure you get Rascal’s email address to Baracus or Young Love. Iron Horse told YHC that the workout was Old School this morning. YHC on hunt for new material. Weather is getting nicer. Put the strong EH on those men you know that need F3. Weather will not be an excuse much longer.
Announcements:
•HDHH at Taco Mac in South Park tonight. 35 cent drafts.
•03/22/2014: Brain Cancer Research Run at Freedom Park. See below from weekly email:
Fighting Brain Cancer for Bill Chepul
From Chelms: “Abacus and I have formed a team to raise money for brain cancer research to support our younger brother, who has Stage IV brain cancer. We realize the Bobcats event is that day and the Spartan Sprint is on Sunday but hoping a few of the pax are able to join us or make a donation to our team. Link is http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s_tafId=68694 or see the Races Forum at F3Nation.com for more information.”
•3rd F Lunch Group in Southpark 04/02/2014 (Wed) at 12:00. Hops, Semi-Gloss, Splinter on Q. True Measure of a Man is first book.
Radar author
Welcome Rascal. Good to have you. T-Claps to Hacksaw and Iron Horse for running in. Especially strong work by BOG, Gummy and Lobster Roll…among others.
Good Q Mermaid – don’t be too concerned about new material. There’s plenty of “old” material worth repeating; and you certainly did so this morning.
Loved the switch of the rock you did after calling out the mumblechatterer…who was the heckler? Good humor.
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