Moderate? Who said this was moderate?

Moderate? Who said this was moderate?

17 strong posted for a tour of Old Providence Elementary on Saturday morning. Geraldo and Dora did a 2 mile pre-ruck, then Dora headed home for 2.0 duty while Geraldo stayed to suffer.

Similar to a few months ago, Goon and YHC decided to split Q duties. It seemed to work well last time, so why not?

The Thang:

After a quick disclaimer and welcome to the FNGs, Goon led us to the baby track for some moseying/COP:

• Do a lap – then SSH x 25 IC
• Do a lap – then IW x 20 IC
• Do a lap – then Merkins x 10 or 15 IC
• Do a lap – then Carolina Dry Docks x 15 IC

There may have been another lap. On about the 3rd lap, YHC decided to challenge Geraldo to a sprint and lost. #justlikeFriday

Voodoo leads the mosey across Rea and over to the rock pile by the church. Grab an exercise rock. It should not fit in your pocket.

• Curls x 10 IC
• Overhead press x 10 IC
• Squats x 10 IC
• Tricep extensions x 10 IC
• Press with feet up x 10 IC

Run to rear of school and grab some wall for People’s Chair with 50 air presses (apologies for YHC’s civilian count issues here)

Mosey to concession area for 3 rounds of:

• 10 step ups per leg
• 10 dips
• 10 derkins/merkins (pick your poison)

YHC led the pax back to the starting lot before realizing we were going to the little field, where Goon restored order:

• Jack Webb (merkins and air presses) from 5/20 -> 1/4
• Russian twists x 10 IC
• Superman x 2
• Dead bug x 10 IC

YHC took over and went back to the rocks for another round:

• Curls x 10 IC
• Overhead press x 10 IC
• Good mornings x 10 IC
• Press with feet up x 10 IC

Run back to concession stand for 2 rounds of:

• 10 single leg squats (other foot on bench) per leg
• 10 dips
• 10 derkins

Mosey back to rear of building for People’s Chair with Frankenstein and alternating foot raises with 10 counts, then 50 air presses (slightly better cadence this time).

Mosey back to the little field for a finisher from Goon:

• Cumberland County Viaduct x 10 IC per side
• Jack Webb (merkins and heels to heaven) from 5/20 -> 1/4
• LBCs

Back to the launch lot for COT.

Moleskine:

Apologies for the delay in getting this posted. It’s easier to sneak in backblast writing during work than the weekend. #keeptheMhappy As a result of the delay, the above backblast should serve as an approximation of what we did. Please sound off below with anything that was missed.

We had a great turnout this morning, including 2 FNGs and 4 2.0s. The pax did a great job of keeping together, using planks where necessary to wait on the six.

Our FNGs, Walton (father of 10 children – #happyfathersday) and Umizoomi (wearing a Dragon Ball Z t-shirt, so why not?) were crushing it out there this morning. They did not look like FNGs. Umizoomi and Nemo were pushing hard on the warm up laps and had no trouble with the pace all morning. I didn’t notice if they grabbed bigger rocks than their dads, but maybe someone did?

My Garmin had us at ~2.3 miles for today, which is solid for any workout, moderate or not. Speaking of which, I know this is supposed to be a moderate workout, but YHC always feels beat afterwards. It really is you vs. you in F3, so don’t be intimidated by any workout. If it sounds interesting, try it. Everyone is welcome to every workout and can modify as needed.

Thanks to Pele and Gullah for the opportunity to Q this morning. Goon and YHC had a great time leading the pax and it’s always an honor to lead.

Announcements:

1. F3 Golf – F3 Area 51 golf
2. Area 51 pool party – August 20 at Candlewyck neighborhood pool. Bring Ms and 2.0s and enjoy the end of summer festivities.
3. Southern Discomfort – October 22 – the second annual Area 51 CSAUP that involves lots of running and 4 boot camps, hitting multiple AOs in the region. See pre-blast for more details.
4. Whetstone mentoring program sign ups are active. Check the website for info.
5. F3 Dads – Area 51 meets at Beatty Park and SOBs are usually at the bullring.