Lucky 7 for 7s and Other Fun

Lucky 7 for 7s and Other Fun

Started with 8 this morning at Dromedary and finished with 7.  Stump Hugger came out for a pre-run with Bratwurst and then had to leave before COP for early start at work.  Good to see you this morning Stumpy and kudos on posting for pre-run at 0500.  With Bananas traveling we had to gather around the Virtual SF before heading out to cover some terrain.  With all the focus lately on the sprawling student parking lot and the front of the school, decided it was time to revisit the fields behind the school.  And so we were off for a slow mosey across the parking lot and around the high school.

Stopped along the way for Incline Merkins on the curb x 20, continued with high knees and butt kickers, another pause for Decline Merkins w/ feet on the curb x 10 IC, and then finished the mosey around the high school to the soccer practice field behind the tennis courts.

COP:

• IW x 20 IC
• Squats x 15 IC
• Plank Jack x 20 IC
• MC x 20 IC
• Peter Parker x 20 IC

Nice warm up run and a few exercises to get the blood flowing.  Time for a little field work.  PAX lined up on the goal line and we first led off with Karaoke down the soccer pitch and back.  Next we completed a backwards run down and then regular run back.  Nice flat surface and not too many uneven spots to worry about, but that would change.

With that completed we headed over to base of hill next to the soccer fields for some 7s.  Ran up the hill and completed 6 merkins and then back down the hill for 1 prisoner squat.  Continued the cycle for 5/2, 4/3, etc.  Not a huge hill, but it definitely added something a little extra to the 7s.  Soft Pretzel commented on the uneven terrain and how he hoped he did not turn his ankle before BRR.  Right there with you and definitely don’t want to see anyone on F3 BRR SOBs (or any other F3 team for that matter) head to the IR this close to D Day.  4 legs is plenty and not looking for any extra credit.

Once everyone was done with that round we headed off for the benches near the tennis courts for a little circuit work:

• Completed Dips, LBCs and Decline Merkins w/ feet on bench x 20.
• Plank & wait for the 6 followed by 10 count from Bratwurst.
• Rinse & repeat x 15 followed by Plank and 10 count from Soft Pretzel.
• Final round x 10 of Dips, LBCs & Decline Merkins.

With that round of circuit work behind us we headed down to the lower football practice field.  Nice smooth even surface for The Stack:

• PAX lined up along the sideline and then we ran across to the other sideline and completed 5 burpees.
• Run back to start point, 5 burpees & 10 squats.
• Little plankorama as we waited for the 6 to wrap up this round.
• Run to other side, 5 burpees, 10 squats, 15 LBCs.
• Run back to start, 5 burpees, 10 squats, 15 LBCs, 20 wide-arm merkins.

Having explored a good amount of the back of the AO we headed through the open area between the Middle School and the High School.  Bus drivers were gathering in the Bus parking lot, but no catcalls this morning.  Must be too early in the school year.  Made our way around to the Middle School patio area for another round of circuit work (civilian count):

• Jump-ups/Step-ups x 10, Dolly x 10, Russian Twist x 10
• Rinse & repeat but replace the Dolly with the Flutter
• Rinse & repeat but replace the Flutter with the Rosalita

Head down to the track for a quick lap and then we headed back to the launch point for 6 MOM.  Went around the circle and each PAX member called an exercise and led the count:

• Camacho – LBCs
• Bratwurst – 1 legged Flutters
• Enron – J Lo
• Soft Pretzel – Dying Cockroach
• Beano – Low slow squat
• Silicon – LBCs

COT

NMM:

• Great morning to be out in the Gloom, if you can call it that.  Temps in 60 with little to no humidity.  Hard not to enjoy this time of year.
• Strong work by all the PAX this a.m. as we covered a lot of ground.  Camacho and Enron pushing it hard throughout the morning and Soft Pretzel up near the front throughout.
• Beano claimed the title of War Baby and learned a new word from the Lexicon as he was the youngest out with us today.  Silicon claimed War Daddy status by just a month over YHC.  Glad to let you have the title this morning.
• Thanks to Bratwurst for always looking out for the 6.  When you’re leading it can be a challenge to keep any eye on everyone and always good to have co-pilot keeping an eye out for anyone who may be falling behind a bit.

Announcements:

• BRR just around the corner with 9/11 Start Times officially posted on the BRR website.  There may be a need for another runner or two and possibly a van driver or two.  It is a CSAUP (completely stupid and utterly pointless) event that you will loath and love at the same time.
• Mud Run sign-ups are now active.  Race scheduled for 10/24.  Deadline for sign-ups is 9/12.  Sign up individually and then form your team or let Mermaid (f3mermaid@yahoo.com) know & he will attempt to help you find a team.  Registration link is:   http://f3nation.com/2015/08/20/10242015-mud-run-registration-and-area-51-details-registration-closes-september-12th/
• Always an honor and a privilege to lead a great group of men for an F3 workout.  If you have been taking part in F3 for 2-3 months, talk to one of the work-out and/or site Qs and get signed up to lead a work-out or part of a work-out.