Ladders & 11s around the grounds

Ladders & 11s around the grounds

7 PAX gathered around the VSF ready for another edition of #F3Dromedary.  All enjoyed the nice morning before the arrival of Winter Vortex Part I 2014/2015.  After quick disclaimer we headed off to continue the exploration of newest AO (at least until Saturday) in Area 51. Led off with jog through the parking lot with high knees and butt kickers thrown in for good measure.  Made our way over to the grassy area beside the high school for COP.

Initial COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• Squat x 15 (IC)

Continued mosey over to soccer fields and circled back up for additional COP:

• Merkins x 15 (IC)
• MC x 20 (IC)
• Peter Parker x 20 (IC)

Enough warm up, line up at the base of hill for a traditional Jacob’s Ladder:

• Run to top of hill
• 1 burpee
• Run back down hill
• Run to top of hill
• 2 burpees
• Run back down hill
• Continue until complete 7 trips up and down with increasing burpees (3, 4,…7) at top of hill

Nice start.  Head over to the benches between the tennis courts for a little circuit work:

• 10 Derkins
• 15 Dips
• 20 Step Ups (10 each leg)
• Rinse & Repeat x 2

Jog over to football field and circle up for 6 MOM:

• Dolly x 20 (IC), hold’em
• Flutter x 20 (IC)
• Back Scratcher x 20 (IC)
• LBC x 15 (IC)

Line up at the light pole for some 11s:

• Run to next light pole (20-30 yards), 1 CDD
• Back to 1st light pole, 10 Squats
• Continue cycle for 2/9, 3/8, . . . 10/1

Head over to parking lot and line up for Indian Run back to launch point.

2 minutes left so we’ll complete a few merkins to wrap it up:

• 25 wide-arm merkins OYO
• 25 regular merkins OYO

COT

Moleskin:

• Tclaps to Hot Pockets for making it back out for 2nd week after EH from Ice 9 the week before.  Hope to see you back out regularly.
• Kotters to Gutter Ball.  Went into hibernation last winter and slept through the summer, awaiting the arrival of an F3 workout site in Marvin.  Good to have you back out brother.
• Strong showing from Outland crew as Hot Pockets, Steak-umm, and Curfew put forth nice effort throughout the workout.  Curfew, hope the injured finger isn’t too serious.
• Probation looked strong on the Jacob’s Ladder.  Got after it throughout the workout.

Announcements:

• New workout, Commitment, starts this Saturday, 11/15, at Weddington High School.  Ice 9 and Snowflake are your site Qs.  Launch time is 0630.  Outland crew is converging here and clown car will depart from Sun Valley campus at 0600.
• Sign ups still going on for 5K/10K races for 2015 Joe Davis Memorial Run.  Preblast, http://f3nation.com/2014/10/17/2015-joe-davis-memorial-run-preblast-registration/, is on the website.
• Project #SoleRedemption to benefit Charlotte Rescue Mission continue through 11/22.  F3 looking to collect 1,000 pairs of men’s athletic shoes.  More information at following link:  http://f3nation.com/2014/10/16/project-soleredemption-to-benefit-charlotte-rescue-mission/