We Don’t Need Warmed Pavers

We Don’t Need Warmed Pavers

The virtual flag was planted and nine men braved the frozen tundra for a weekend downpainment at one of F3’s best workouts.  The Q forgot to microwave the pavers so the pack had to endure some cold, cold pavers.

The Thang:

COP for SSHX15, IWX15, and 10 hand release burpees to warm up

Divide into 3 man teams with each team having one manly  paver and two regular size pavers.   Jog down to practice field for some gassers (quite a few actually).   One man carries the heavy paver down and back one time (maybe 150 yards round trip) and then rotate.  Ten trips equaled a round with ladder 10 down to 1 of called exercises (different exercise at each end).

• Round 1 – Push presses and Merkins
• Round 2 – Jump squats and CDD

COP for SMoM (with paver extended behind head) – Low flutter X20, Dolly X20, Heels and hands to heaven X20, protactor (heels and hands)

Line back up for some circuit work with one partner sprinting between the end lines and switching off at each end to do called exercise

• Round 1 – Push presses (heavy paver) and Merkins
• Round 2 – Tricep extensions (heavy paver) and one arm curls
• Round 3 – Curls (heavy paver) and squats

Rinse and repeat

Jog back to starting point to burn off last few minutes with Jack Webb – 1 merkin and 4 push presses with paver (feel sorry for the unlucky three that got stuck with big paver – you will thank me this summer after visit to the pool) up to 5 and 20.

COT

Naked Moleskin

This workout was very simple but effective (at least for me).   Sprints with a paver (26 to be exact) wears on you after a while and the jog back to the parking lot was much longer then the jog out. Checkpoint rightly called me out for not having the pavers warmed as promisted on twitter.  Glad everyone was wise enough to wear the big gloves anyway.

Mermaid tried a Refusnik early with complaint about Disney World and stairs incident but once he found out he had team members counting on him quickly stepped up to the challenge – only grimiced once or twice.   PH showed up even though he constantly (and I mean constantly) tells me how much he hates running with pavers.   Some of the younger pax may have had their first taste of pavers – next time we will run a further distance and carry two for the real experience.

Not sure if we set the temperature record for Centurion but we were  close.   I had an equipment malfunction with my long johns but fortunately I had six layers on so no one noticed (unless you saw me constantly pulling those suckers up).

Announcements:

Still time to sign up for Mud Run and Brain Tumor Race (Team Chepul Hill) on March 21 at Marshal Park downtown.   Link is  http://www.braintumorcommunity.org/site/TR/TeamraiserEvents/CharlotteBrainTumorRace?team_id=71982&pg=team&fr_id=2420

As alwasy, it was an honor and a privilege to be out early with such a fine group of men.