I don’t think the heavy stuff’s gonna come down for quite a while.

I don’t think the heavy stuff’s gonna come down for quite a while.

The VSF was planted firmly in the spongy ground, and Stone Cold led 10 of the pax towards another hour-long painful trek at The Rock.  Spandex (LIFO) made it 11 about 2-3 minutes into the workout.

The Thang:

SSH x 30
Toe touches x 25
Groiners x 20
Mtn climbers x 20
Low slow squat x 20

Mosey to field. Partner up.
Pt 1 Top of hill and do exercise until Pt 2 returns
Pt 2 run length of field (.25 mi) then bear crawl up hill to Pt 1
Flap Jack
Exercises called: Merkins, CDDs, then LBCs
Plankarama

Jack legs:
4x squats to 1x squat jump up to 20 and 5.  YHC gave out here, gotta be able to stand up at worship tomorrow. 😉

Indian run around field.

Hand off from Stone Cold to Hops

Bear crawl up hill from the pitch

To pavilion for 2 minutes of People’s Chair

25 in-cadence (IC) overhead presses

Jog to picnic tables for the following OYO:

10 derkins, 10 step-ups

20 derkins, 20 step-ups

25 derkins, 25 dips

Jog to sand-pit playground for:

Makthar Ndjiayes x 20 IC

One-legged merkins x 5L IC, One-legged merkins x 5R IC

CCVs – 13R IC, flapjack, 13L IC

Jog to baseball field and grab a rock

Circle up for the following (or something close to it as YHC’s memory is fuzzy):

Overhead press w/rock x 25 IC

High slow flutter x 10 IC

Tricep extensions w/rock x 13 IC

Mason Twist w/rock x 10 IC

Plank Reach-Through’s (no idea what this is called, but pax will know what I’m describing) x 10R, then 10L.

Bicep curls w/rock x 25

Mosey to rock pile. Drop rock and jog back to launch lot.

Circle up for:

Dolly’s x 20 IC

Protractor – 90ish seconds

Ye Olde Moleskine:

Great effort out there by the pax.  YHC was partnered with Stone Cold; and that run from the top of the hill to the fence on far end of the pitch is brutally long.  #unsavory  Intel was flying as usual on the runs.

Stone Cold hit the pax with some unorthodox/curve ball calls in COP.  #keepthemguessing

Glad Spandex joined us as our 11th.  He’s been a posting machine ever since he started.  So has Prohibition for that matter, who’s even newer to the pax.

Think a few of the pax got a little aggressive with their rock choice, but pushed themselves nonetheless.  Didn’t hear any LD-esque “not doing it” calls – way to battle through men.
YHC had to audible/ad lib his 1/2 of the Q after pulling a calf muscle.  Thanks for bearing with me fellas.  More core work than anticipated; but hopefully it will be a gift that keeps giving for a couple days.

Announcements:

Look for email/tweets as to Saturday workouts on Sat., April 12th when much of the pax are doing the USMC MudRun.  Likely a convergence or two among the 7 Saturday Area 51 AO’s.

2 new 3rd F workouts launching:

1) Threshold – this Wednesday – April 2nd – Noon – Cafeteria building on Morrison in SouthPark (DQ, Donatos, Bojangles, etc.) – Splinter and Semi-Gloss are co-Q’s.  “True Measure of a Man” by R.E. Simmons, III is the book.   No need to have the book yet, just post if you’re interested.

2) Dunamis – Friday, May 9th – Noon – Moe’s Ballantyne — Iron Horse & Cake Boss are co-Q’s.

Solid prayer to take us out by StoneCold – lifting up TL’s mom and Abacus & Chelms’ brother Bill.

Grateful for the group of friends and encouragement that we get from our F3 brothers.  Necessary sharpening for YHC.