Pavers IX – The Series Continues at Regal Cinemas

Ten of F3’s finest ignored the temptation of the fartsack and met at Regal Cinemas for another round of the Chelms brick series (way past trilogy).

The Thang:

COP for warm up with SSH X30, Diamonds X20, Stagger right X10, Stagger left X10, mountain climbers X20, and slow squats X15.

Partner up with two coupons per team – jump rope and large paver

Ciruit work

Partner 1 runs with paver down to 4th light and back while partner 2 jumps rope and then flapjack. Round 2 to 3rd light and round 3 to 2nd light.
Partner 1 does 30 curls while partner 1 jumps rope and then flapjack. Round 2 with overhead presses to 30 and round 3 with tricep extensions to 30

Seventeens (stolen from Lee) – Run loop around parking lot that approximates 400M with stops at each corner for merkins and jump squats. Corner 1 – 16 merkins and 1 jumpt squat, etc for sixteen stops (4 laps) ending with 1 merkin and 16 jump squats. Plank waiting on the six.

Circuit work round 2

Partner 1 runs with paver down to 4th light and back while partner 2 jumps rope and then flapjack. Round 2 to 3rd light and round 3 to 2nd light.
Partner 1 does 20 squats/overhead presses while partner 1 jumps rope and then flapjack. Round 2 with curls to 30 and round 3 with tricep extensions to 30

COP for 3 minutes of mary with dolly, flutter, rosalita, and boat/canoe.

Naked moleskin:

Appreciate the opportunity to Q at a new location. I really like smaller groups and the PAX today was great. Strawberry helped keep my “team” out front on the circuit work and Teddy was pushing me on the 17’s. Rip Curl (Respect) continues to push it hard every time he’s in a PAX with me. Madame Tussaud shold learn to respect his elder and keep his comments about my form to himself.

Decided to go with larger paver and team concenpt to break up the time with the paver. Next time there will be 2 smaller pavers per man for comparison (I think 2 per man is harder because you carry the entire workout versus switching off). Unlike most sequals, I think this one was pretty good.

Announcements:

Start thinking about spring mud run team and training plan. It’s time a team from Area 51 competes for the busted paw.

Joe Davis memorial run on January 10. See F3 home page for link to sign up.

Race to raise funds for brain cancer on March 21 in Marshal Park downtown. Please consider joining Team Chepul Hill in support of my younger brother who is battling Stage IV brain cancer. Link under “Races and events” under “Forum” and a pre-blast coming in January.

As always, it was an honor to lead such a great group. I am blessed.