No Stairlift, No Sugar, No Spice @F3Outland

No Stairlift, No Sugar, No Spice @F3Outland

Posted on behalf of “The Late Show”…

PreWork
Nice run by Kiefer, EE, and Happy!
It’s time and Countertop says “Let’s go!”

COP
(50) Side straddle hops

The Deal
No elevators or escalators for the crew at Outland.

P1 takes the stairs while P2/P3 does work, then flip flop.
Round 1 x 3
Take stairs one at the time, exercise is dips.
Round 2 x 3
Karaoke right on stairs, decline Carolina dry docks.
Round 3 x 3
Karaoke left on stairs, flutters.
Round 4 x 3
Jump the stairs 2 or 3 at a time, squats.

Mosey to the practice field. Handoff to The Late Show. Grab a manly rock rock from the pile and line up.

“Mandy”
Sans rock run to the tower and back (100 yards total?)
(10) ground to overhead (G2O) with your rock. (Just like it sounds. Squat down, pick up your rock, get it over your head, squat down returning it to the ground in a controlled manner for a tap and go back up).
(10) each knee mountain climbers.

Run
(8) G2O
(8) mountain climbers.

Then 6, 4, 2. Done

Return rock then a mosey to the elementary school. Stop at the road for 10 Peter Parker Merkins.

Continue to Elementary school in an Indian run with Hairband setting overall pace.

At the playground…
“Cindy”
For the fire breathers in the bunch:
5 pull-ups
10 merkins
15 squats
Repeat 3 x then run 1/2 lap and repeato
For those with cooler breath:
5 supine rows
5 push-ups
10 squats
Repeat 3 x then run 1/2 lap and repeato

Mosey to the elementary bus lot and line up.
Hairband calls the start for a sprint to the swing gate.

Mosey back to the middle school pkg lot for 10 burpees on your own and a round of flutters.

Done.

The Moleskine
I’m sure the pre run was magnificent. I was busy at home cooking watery eggs. CT brought the heat straight off with some nice stair work in the stadium. Awesome agility work with the single steps, karaoke, and hops. Probably a good thing Horsehead was absent (8 days since our last work place injury). And thankfully the stadium gates were open (no shoelaces or other important bits getting snagged by the chain link). After our mosey to the practice field we meet a couple ladies that were invited to F3 this morning. Sugar and spice and everything nice…. Not Mandy and Cindy. They were breathtaking to say the least. Not much chatter, just the sound of the Pax trying to breathe the frosty air. Nice hustle. That’s what makes it happen. Thank you Smokey for taking us out strong!
YHC, The Late Show.

Announcements
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