A little mosey around the AO

  • QIC: Madame Tussauds
  • The PAX: Frehley’s Comet, Outback, Van Damme (FNG), Irish Crème, Big Tuna, Cable Guy, Van Pelt, Bunker, Honey bee, Wingman, haggis, Uncle Phil (FNG), Argonaut, Beaker, Mario, Soft Pretzel, Wild Turkey, Cheddar, Mic Check, Madame Tussauds


A little mosey around the AO

21 SOBs, including 2 FNGs, posted at The Brave. Spring is in the air, the birds are chirping and FNGs are starting to cave to the SOBs EH’ing.

Here’s what we did:

The Thang:

At launch, Q gave instructions that anytime during the workout that the Q yelled “Down” 20 merkins must be done by the PAX OYO.

COP – SSH IC X 10, IW IC X 10, Merkins IC X 10

Head to the bottom of Ben Nevis on Ballantyne Commons for instructions from the Q.

Run up Ben Nevis pushing a fast pace, 50 Merkins at the top, recover mosey down Ben Nevis to wait for the six, 30 Dips on the road side guard rail; run to get the six.

We then headed over to the Pond with the bridge Merkins X 25 one lap around the lake with backwards bear crawls up the stairs back to the start X 2

Then moseyed over to kid pond for slalom around the line of trees behind the BofA building. At the end of the trees, 3 heavy bags waited for the PAX.

We split into 3 teams. The objective was to work a team to complete the rest of the workout with the heavy bag. Teams could use any means to carry the bag, a single person carry with hand offs or 2 guys carry at a time. After instructions we headed over to the fitness trail.

In our same teams, team 1 did 10 pull-ups, teams 2 did 30 dips, team 3 did 30 merkins, rotate to all stations.

We then moseyed back to the launch

COT

Moleskin:

Today was the 2nd time in my F3 career I’ve felt bad about my Q. The first was November 2014 when I got the PAX a little too far ahead of a six and he moseyed back to his car before the end of the workout (sorry brother – learned a good lesson that day) and today. I didn’t leave anyone behind today, but after the workout I realized I should have done a better job of modifying my gameplan for the FNGs. We covered 4.5 miles in total, which is a long way for a new guy.

Van Damme and Uncle Phil, hope to see you both back out with us. Great work today. This was not an easy first F3 workout.

We hit Ben Nevis first. That hill always gets year heart rate up, no matter how fast you run up it. 50 merkins at the top and 30 dips at the bottom. It was a good warm up.

At the pond, I had to work in my backwards bear crawls up the stairs. That crushes my shoulders.

I’ve started using my heavy bags more in my Q’s. I like how they add that much more pain to your calves and hamstrings.

It was great to see Big Tuna back out in the Gloom again. Seems like it’s been a while for him.

Announcements:

Frehley’s had to switch his Q at Stonehenge tomorrow with Wild Turkey because he has a “tennis match.” What ever that means. I hope he’s not actually play tennis over posting.

Sign up for the Mud Run.

 

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