What’s the soup of the day?

What’s the soup of the day?

17 made it out for this weeks installment of F3 Basecamp. 3 arrived a bit early for a soupy run through Raintree country club. A quick audible on Q and we’re off.

(Fireman Ed Q)
COP
1.5 laps around parking lot. Backwards run and high knees thrown in for giggles.
SSH x 20
Slow Merkins x 10 (down slowly on the 3 count, explode back up for 4)
Imperial Walkers x 20
Mountain Climbers x 10

All warmed up we head over to the block pile, but first these messages from the Ring of Fire.

Ring of Fire – Pax plank up in a tight circle and do the “Wave” of merkins while a runner is circling the fire. once through and we mosey to the blocks.

Partner up and grab a block.
Round 1 – P1 does block curls while P2 runs to 51 and back. #crowdpleaser. 100 curls later P1 gets a taste of the trip to 51. Plank it up till all return.
Round 2 – P1 does overhead press while P2 runs to Strawberry Lane entrance. Flip flop and plank when done.
Round 3 – P1 does one handed pulls while P2 runs. Flip flop and plank when done.

Times up Ed, Udder Q.

Return blocks to their home. Circle up for some impromtu SSH. Various speed SSH x 20

Mosey to the track. Single file in lane 4 Indian Run. Stop at 200 meter mark for some plank-o-rama. Recover mosey back to gate still single file. Stop, touch the guy in front of you’s shoulder and lunge walk the hill. 50ish lunges later mosey to the concessions stand.

Find a nice place on the wall. Donkey kicks and Balls to the wall circuit.
DK x 15, 5 secs rest, Walk up the wall to BTTW. 15 sec hold and walk it down. 10 sec rest.
Repeato x 3

Times almost up. Back to the start for another round of various speed SSH. Done.

Moleskin
It was humid as it can be. The runs felt like swimming through soup. This was a ala carte workout of sorts and thats good. It’s good to be challenged by the curves life throws at you. Thanks to Fireman Ed for the lead. YHC appreciates the shared pain planning. Notable mentions: Knight Rider is a speedy fellow. Heard he is visiting Swift tomorrow. You will fit in just fine brother. Great work out there by all. Looking forward to seeing everyone out for this weekends Southern Discomfort Tour. Watch the twitter and email for last minute announcements and schedule.

Announcements
8/1 Southern Discomfort Tour – http://f3nation.com/2015/07/26/f3-southern-discomfort-saturday-august-1st-final-preblast/

9/11 BRR – http://f3nation.com/2015/02/04/2015-blue-ridge-relay/

10/24 USMC Ultimate Mud Run Challenge – Stay Tuned for details