#F3Dromedary – Ski Patrol for the Stuff that never came

#F3Dromedary – Ski Patrol for the Stuff that never came

@0530, 5 PAX launched into the gloom this morning at Marvin Ridge High School.  Freezing rain was forecasted, but all we saw were some tiny puddles.

The Thang:

• Opening COP in Cadence: Side Straddle Hop x 20, Imperial Walker x 20, Low Slow Squat x 20, Mountain Climbers x 20, Merkins x 10
• Mosey to the rock pile while avoiding ankle breakers and shoe washers. Grab a rock, skirt the side of the hill and head to the Middle School Awning.  Rocks over head for part of the way.
• At the tables, 11s with Derkins and Jump-ups w/ 5 thrusters with rock in between each 11
• Bring your rock and head to the middle school activity track for some ski patrol prep with 10 exercises at the four corners.  Carry rock unless otherwise told.
  1. Cross Country skiing (jumping lunges)
  2. Rock Hoppers (no rock)
  3. The perfect Wedge (side lunges 10x side)
  4. Tighten those ski boots (dead lifts)
  5. Plank for the six
  6. Repeato sans rock
  7. Repeato with rock
• Bunny slope tunnel of love – line up in normal plank facing same direction.  First PAX bunny hops with rock to the last man and resumes plank, next man, …. , all the way to the next corner.
• Mosey with the rock and deposit in a different pile (we’ll get them next time).
• Mosey back to COT and do some Mary x 20: LBC, Dolly, Mason Twists, Rosalita, J-Lo until time expires

Ye olde Moleskin

• YHC was the first to arrive at the parking lot.  Noting the mild conditions and that the BIG track was open, the weinke was almost thrown out.  Bananas and Hot Pants arrived, so sanity returned.  Next time the track / stadium is open, YHC will have a back pocket weinke prepared.
• The path to the rocks isn’t bad, but YHC understands the PAX were apprehensive without proper lighting.  One little headlamp doesn’t cut it, but the rocks are really nice to have.  YHC’s forearms are having some difficulty typing up this backblast from carrying that rock around this morning.
• There wasn’t much planking today to catch up the PAX.  Everyone is improving and notably Hot Pants’ run in showing a big improvement.  He’s ready for the track.
• Dasher blew away the 11s on the derkins/jump-ups/thrusters.  He was in constant movement and barely broke a sweat.  He probably planked for a few minutes waiting for the rest of us to catch up.
• Chanel and Bananas (in battle for the War Baby designation today) were recorded in the Skunkworks backblast, so they were probably not big fans of the rock work.  However, YHC knew they were probably still not up for the BIG track today.  Still, no one could get mixed up with the size of the rocks those two were throwing around. And they would just sling the rock up on their shoulder and run around with them like it was a towel.
• Great fun to be had at Dromeday!  Come explore the campus with us.  If you’re ready to step up and lead a week, contact Bananas or Bratwurst.

Announcements:

• Blue Ridge Relay Signups have started. Let Turkey Leg know if you’re interested.
• Spring Mud run is on April 11, 2015. Sign-ups will be in the next week. Build your 4 man team for one of the best F3 events of the year.
• F3 Fight Club starts this Saturday at 0800 at the Vine in Ballantyne. Show up if you want more info about Fight Club.