Cinco De Mayo … F3 Style

Cinco De Mayo … F3 Style

A beautiful morning, the temp was just perfect and Cinco De Mayo deserves a party, loud music and fun. We accomplished all three… ok, maybe two.

uno dos tres…

la cosa :

Mosey around buildings with a loop to catch the six and to the parking lot.

20 SSH

welcome and warnings

30 LBC oyo

20 IW

Mosey to back parking lot to pre-staged Circuit/Gear Stations. #JukeJeep

Partner Up

The Header (Joust) special: (although his magic starting number is 20 or more)

Partner 1 – 10 Incline Merkins (on curb), Partner 2 – LBC’s, rotate and decend all the way down to 1. (55 Merkins total and aprox 150-200) LBC’s)

Circuit Work:

Circuit consisted of 4, 1 minute station increments, rotating every minute with no rest. Every 4 minutes all the pax take a lap (a little less than 1/25 mile) and rotate to next station upon completion. 90secs allowed for each hot lap. We got in almost 5 circuits.

Circuit:

Rock Hopper

Jump Lunges

Jump Squats

Medicine Ball Situps (20# ball)

Heavy Rope (double swings or slams)

Sandbag Squats (aprox 40#’s)

High Steps (3 foot platform steps)

Weighted Step Ups or Jump Ups (20# medicine ball and a two foot step)

Jump Overs (either 18 inch step or 1 foot cone)

Chest Press or Pull Over’s (35# medicine ball)

Farmer Carry ( 2 – 35# kettle bells, aprox 35 yds and back)

Suicides (cones at 10, 20, 25, 35 yds)

2 hand Swings (45# kettle bell)

Military Press (25# or 45# kettle bell)

Heels to Heaven

Merkins

Burpees

Mozey back to PL for COT

el fin 

Well that’s it. Lots of fun out there. Somehow we managed to get in 2 miles. Everyone worked really hard and got lots of reps in. Geraldo was quick to point out that I was indeed hopped up on Q-drenaline. He was right, I dig this stuff. I hope the pax enjoyed the traditional Spanish/Cinco De Mayo #JukeJeep tunes and, of course, a little Los Lobos! (never hurt no one)

Dora has got some hops. Either that or he isn’t used to jumping without 40#’s of Ruck (or some sort of beverage) on his back. Easily clearing the advanced jumping station.

It’s always humbling and cool at the same time when the fast runners pass me up on the laps. Nomad, Mouth, Retread, BooYah, Geraldo, Header, Smokey, Sinsei, SlimFast… fast and also busting through reps on the circuits.

T-Claps to Retread who’s been killing it on his first couple Q’s (killed me at DV last week) and the dude has gotten fast. Also recently completed a couple respectable 5k finishes. I remember his first post. Strong work Tread.

I’m always inspired by the new pax just showin up and working hard.

A special thx to header for the help this morning with an unexpected 19 pax and only 12 original stations, leave it to an Admin Pro to think fast!

A special welcome to Snoopy’s friend Fixie! Stong dude with shoulders as wide as my Jeep. WELCOME Fixie!

Great Group and always a privilege. Thanks to my friends BooYah and Sinsei for the opportunity.

Anuncios:

F3 Dads camp coming in August.

LexLuther is new Q for F3 Dads this summer.

Team Spearhead, 4 slots left for Red Light & Blue, Dora has discounts available.

Friday the 13th, featuring WarStories with an Active duty Green Beret. Contact Dora for info. Sugar Creek Brewery.

Thx for the out StayPuffed.