Seeing Double on a Single Hump day

Seeing Double on a Single Hump day

The Shovel Flag was left in the car, but 13 PAX hit the frost covered fields of the Marvin Ridge campus for a mid-week hump day bootcamp we like to call Dromedary.

The THANG:

• After the disclaimer at 0529, the PAX waited for THE Grease Monkey to make some final tweaks under the hood of his car, then quickly departed to follow the leader to the athletic fields in front of the Middle School.  Plank it up for the six.
• Line up on the end line of the soccer field for some high knees to the center and then jog it out to the other side.  Repeat with butt kicks.  Repeat with karaoke one way to half field, then the other way for the rest.  Plank it up with some right hand high, right leg high.  Then left hand high, left leg high.  Recover.  Jog back to other side of the field.
• Form four lines behind the cones. Lunge walk 3x20yd and jog it back. Get low to touch the soft grass under your knee.
• Form four lines behind the cones. Bunny hop each cone (and the virtual cone in the middle) for one hop every 1 yard. for the 20yd total.  Jog back to start. Repeat 2 more times.
• Form two lines and diagonal hops between the cones. Get low if you can.  20yd total.  Repeat 2 more times.
• Line up on the end line in elbow plank position.  One “3-2-1 sprint”, run to the first light pole (about 20 yards) and resume elbow plank on the soft grass.  3 more times to the first pole and back.
• Now extend to the 2nd light pole (about 50 yards) and have PAX count the holds down from 10 seconds.  3 more times to the 2nd pole and back including a LONG 20 second count by Ice9.
• Mosey to base of wall in front of the Middle School and pair up.
• P1 jump the wall, run up the hill to the MS entrance, and do 10 steps ups or 10 jump ups and run back.  P2 do called MARY.  When P1 comes back, switch roles.  4 rounds. Mary called included V-up, LBC, Freddy Mercury, and Dolly.
• Ping-Pong run back to the cars.  Leader picks up the pace to a spot of their choice, turns around it, and heads back to the six.  Following PAX either follow the lead runner and try to pass him, or just keep running forward.
• To the rails leading into the stadium.  3 rounds OYO of 20x dips on the lower bar, 10x upper bar merkins exploding into standing position, and 20x of butt thumpers ? (probably need to lookup the name in the Exicon, but essentially a full stand to a very low squat – butt hits the ground – back to a stand.  Hands are on the upper bar for balance only).
• Mosey a few yards back towards the cars.  1 minute to go, so Burpees OYO to run out the clock.
• 0615 done!

The Moleskin:

• Before the rest of the PAX got to Marvin Ridge (except for Ice9 who slept in his car there the night before), Stump Hugger helped test a few “glider” exercises on the grassy field with YHC.  The unusually cold temps actually produced frost on the field, and it was determined that freezing hands would not be on the weinke this morning.  Modifications to the other stuff we did, but we will return to the field again for glider exercises when the temps warm up.
• 123 Plank Sprint in honor of Ice9.  YHC still has memories of that awful day when we elbow planked on gravel and shards of glass at Commitment and ran across potholes and clods of grass for the last 30 minutes of a Saturday workout.  The Marvin Ridge grass was much kinder, but the “20 count” really hurt.
• When someone says match up with a partner and size matters, Frack is going to be join up with a man of size.  However, if speed matters, Frack is going to be joining up with one of the pencil armed runners.  Dude has gotten fast!  So fast that the blood trickling down his leg after a fight with the brick wall stopped almost immediately from the brisk breeze he self created on the run back to the cars.
• Kotters to Nutter Butter.  Apparently he’s not working out with F3 while the kids are in school, so we expect him back in June, but he is working out somewhere!  Hasn’t lost a step.
• Several new faces (Rockwell, Maple Syrup) showing up on the West side of Hwy 16 / Providence Rd these days.  Knowing that Wednesday is now the one weekday where there isn’t a Cuthberson option, we’re happy to have you.
• Shop Dog, in addition to taking us out this morning with an inspiring word, could be seen pushing the pace on the Ping Pong run.  Looking to take down the Spartan in April, he’ll be leading the Ping Pong run soon.
• Welcome to FNG Shadow, a “hate, hate, hate” and basketball running mate of Hoops (Rockwell’s 2.0).  Any teen that can wake up on their Spring Break (we hope it wasn’t forced) at 5am is a decent kid in my book.
• Grease Monkey (Dromedary FNG?) presented at the opening circle this morning, but it’s not the same PAX as the self-introduced “THE” Grease Monkey.  Both of them may have to use Gojo to get the grease out from under their finger nails, but you will likely never confuse the two.  When YHC had to leave this morning, they were already debating who deserved the name more and who should lobby for a name change.  AFAIK, Danica is still available as an option.  Any takers?
• Posse – heard your into leading workouts now.  The Q is open at Dromedary…
• If you didn’t get the “Remember Dromedary?” email from YHC today, chances are your email isn’t in the Dromedary list.  Email paul.wuerslin@gmail.com if you want to get on that list.  Basically, it was a reminder to sign-up to Q at http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary, find all Area51 schedules at http://f3area51.apphb.com/schedule#/ (click tab “1st F info to get location), and we’re trying out NextDoor https://marvin.nextdoor.com/events/590115/ as a way to get the word out to the community.

Announcements:

• Several F3nation groups doing the Spartan race in Concord in April, and there is a discount code out there for $15 off.  Post in comments if you need it.
• Looking to serve? Saturday help Christ’s Closet give away clothes, toys, & books @HiddenValleyElementary. 2.0s welcome.  Check with @Ice9F3 for details.
• 3rd F evening Opportunity #Sanctuary coming to Weddington / Wesley Chapel on 4/21.  Thursday nights at Brooklyn Pizza.  Topic of study is Fight.  Check with @Ice9F3 for details.