A sweaty running Fonda

A sweaty running Fonda

The Q is wide open at #F3Dromedary – sign up now!  http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary

The VSF was planted and 8 PAX headed off into the gloom at 0530 from Marvin Ridge HS.  Wait, here comes 1 more getting slowly out of the car.  Wait, here come three amigos late to the party.  After a long mosey, let’s circle up in a side Courtyard for this week’s edition of #F3Dromedary.

The THANG:

– Imperial Walkers ICx15
– Low Slow Squat (butt touches calf) ICx15
– Mountain Climbers slow (probably has it’s own name, for this is an exaggerated slow stretching exercise), ICx15

Run to Middle School Entrance and do LBCs until the Six arrives.

Count off into threes – 1 & 2 stay put, 3 goes across flag pole to other side of the loop.
Begin – 1s Watch. – 2’s start running around loop towards 3s, 3s start an exercise when the 2s take off.  Once the 2s arrive, 3s go run, 2s recover, and 1s start the exercise.  All groups keep it going until you have done each exercise at both points of the loop.
– Hand-release Merkins,
– Diamonds,
– Carolina Dry Docks

VERY Short mosey to the middle school awning.  Explain that we’ll do each exercise for one minute, recover briefly while Q demonstrates the next exercise, and then complete next for 1 minute.  The exercises are:
1) Inchworm Plank – walk hands out (keep legs straight), 1 pushup, walk hands back
2) Burp-Mountain Climbers – 5 each leg
3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up, 30 sec each side
4) Scorpion Fighter – Derkin position, swing bent knee under to opposite shoulder, back up and around, 30 sec each side
5) Side Plank with Leg Lifts – 30 sec each side
6) Maktar Jai – 30 sec start each side
7) Lateral hops into runner position
8) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees
9) Plank rotation to side – elbows stacks horizontal, hand on hip
10) Single Leg Deadlift – switch to other side after 30 sec
11) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest
12) Superman Plank – 6 count, right hand up on 1, left leg up on 2, hold 3,4,5, down for 6, other side.

Explanation about exercises: http://running.competitor.com/2014/07/training/book-excerpt-build-your-running-body_109459

Long mosey back to cars.  Heels to Heaven until 6 arrives.  DONE!

Moleskin:

• The Lawson crew was once again out strong at Dromedary.  A lot of new faces with Bottle Cap for 2nd week, and some less well-known PAX like Moneyball.
• Welcome Transporter from @F3Alpharetta – apparently he’s been working out more down there that at the Dromedary lately.
• After Shampoodle destroyed the PAX on several runs last week, we think he started from the back this week with the 3 Amigos that arrived late.  Eventually he caught up.
• Someone noticed a PAX flying around the loop on the 3 man grinders, “look at that dude!”.  Turned out it was the SoftPretzel putting the hammer down.
• Dromedary PAX are hard nosed, but they don’t like wet hands.  At most opportunities to do merkins on the 3 man grinders, several PAX chose the dry concrete sidewalk versus the damp pavement.  YHC is guessing that those same PAX were satisfied with the cover of the middle school awning that was dry, covered, and out of the weather.  Didn’t quite need the awning for the weather on this particular day, for YHC had picked it for acoustics for a stashed BlueTooth speaker to play some entertainment while we worked through the 12 exercise.  However, tech fail as the smartphone didn’t reconnect in time while the PAX got impatient standing around and wanted to dive into the inch worm.  We’ll try this again next time – we all know the PAX wanted to hear Mozart and Coltrane as they worked out.
• YHC had perhaps scared the PAX with a lot of runnnig today in the Preblast announcement.  While we did cover some ground, we made sure to give plenty of rest and wait on the 6 to recover.
• The bulk of the last 15 minutes was the 12 exercise.  While it did heat us up, and GreaseMonkey felt the need to strip down, there were some comments about “Jane Fonda” dictating the exercises.  Sure, the side plank with lateral leg raise should probably be renamed the “Jane Fonda”, but it’s not easy – I challenge any PAX to do it for more than 60 seconds.  Many of these exercises work the small stability muscles and ligaments that aren’t worked through just running.  As we get stronger in the small areas, we can continue to build the big areas and avoid injury.  YHCs hamstrings were dead this morning.  Take some time today to warm-up the muscles and have a good stretch (or a session with you favorite STICK or foam roller) to speed recovery.

Announcements:

• Black Diamond workout is coming to was at Blakeney tomorrow today.  Looking for a extra Challenge beyond a normal bootcamp? Read the Preblast – http://f3nation.com/2016/02/17/black-diamond-preblast/ and follow @F3BlackDiamond on Twitter for the next one.
• F3 Family hike and picnic at Anne Springs Close Greenway (Fort Mill). Read the Preblast – http://f3nation.com/2016/02/17/sobs-family-hike-picnic-lake-hagler-ann-springs-greenway-12-2pm/
• Join Transporter, Bratwurst, and 100s of others at the F3 5 year celebration – https://www.universe.com/events/5-years-of-f3-tickets-charlotte-C23H8T
• Jazzy is a 13yo friend of Transporter’s family that is dealing with a cancer diagnosis.  Be in prayer for recovery and long-term effects.
• Posting to Nextdoor.com – trying something out here.  Perhaps you’ve tried as well.  Get your neighbors and others out. Here’s my post to the Marvin / Weddington area – https://marvin.nextdoor.com/news_feed/?post=21542977