Morning Jumble

Morning Jumble

20 pax ran about 3 miles and worked out at bagpipe in the gloom on a humid Tuesday morning

Warm-up

In the parking lot of the Vine itself!

Side Stroddle Hop 15

Imperial Walker 15

Merkins 10

Mountain Climber 20

Partner Up

1 runs up stairs and run up the ramp and where meet 10 partner merkins,

Then continue on the course and then 10 jump squats

Then continue and then  10 merkins

Met down – Mary till the 6

LBC – 10

Heals to Heaven – 20

Ran up and on each turn did 10 plank jacks to the top

Reach top and run down and on each turn do 5 merkins on each turn

Mosey to Fountain

3 x 10 derkins OYO

3 x 10 dips – civilian count

10 each foot step ups OYO

3 x 10 derkins OYO

3 x 10 dips – civilian count

Run up the deck and

Flutter kicks (15)

American Hammer (15)

Freddie Mercury (15)

Stretches (each holding for a 10 count)

Quads , hamstrings , calves

Mosey back to base

10 pistol crunches each leg

Moleskin:

I apologize for not giving instructions better, it was suppose to be one partner always running down a ramp and up the stairs and the other running up the ramp and down the stairs, and where they meet do the exercises. Nevertheless the pax stuck with me and supported the q, I appreciate it brothers. All the pax looked strong today.

Welcome FNG – “Flo” to F3. He looked great today and we look forward to seeing him in the gloom. Thanks Strawberry for bringing him out

Thanks to Frehleys Comet/Paper Jam for all the suggestions and directions, they sure helped. Bagpipe is special to me as the place I first q’ed

MMMbop unfortunetly missed the start, tried finding us, but was persistent and put in his time running hard. We met him at the end. Let me share this, I have had time(s!!) when I have also been late and have( and have not) found the pax, join the club!

I have been wanting to make stretches a part of our routine because my doctor told me so, hence I made sure I included it, I surely felt better. Also it can reduce the injuries in the future too.

Big thanks to Soft Pretzel for taking us out on Q’s demand.

Announcements:

F3Dads – 9am Wild Turkey  7/30/16 – should be fun!

Race- Ragnar (contact Tolkien)

Race – BRR – (contact Bratwurst)

3rd F – starts in 2 months – Legacy (order book now)

GoRuck – May 2017 – contact Bounty Hunter
Over and Out

Cheddar