Chance to run some bleachers and crawl in the grass

Chance to run some bleachers and crawl in the grass

13 Pax this morning for some work down at the football stadium bleachers/field.

Warmup:

• Mosey towards softball field
• SSH
• Windmill (quickly scratched due to Q inability to figure out cadence), substitute with Potato Pickers
• Mt Climbers
• Merkins

Thang:

• Round 1 – Run up bleachers stairs, run down and do 10 dips each section
• Round 2 – Run up bleacher stairs, run down and do 10 derkins each section
• Once complete Mary waiting on the 6

Go down to the field and in groups of 4 (1 Round)

• P1 – Bomb Jacks on near sideline
• P2 – Flutter on far sideline
• P3/P4 – Wheel barrow across field
• Rinse/Repeat until all get chance to wheel barrow

In Groups of 3

• P1 – Squats on near sideline
• P2 – Merkins on far sideline
• P3 – Bear crawl across field
• Rinse/Repeat until all get 2 x bear crawl

Mosey to Stairwell and complete calf raise circuit

• Bottom Set stairs x 10 (toes straight, pointed in, pointed out)
• Top set stairs x 5 (toes straight, pointed in, pointed out)
• People chair at top x 20 jabs in cadence
• Remain people chair right leg up 10 count (Shop Dog)
• Remain people chair left leg up 10 count (Dascher)

Mosey back to front of school

• Pistol Crunches waiting on six
• Jail break to start

Moleskin:

Way to finish the work week strong, and Union County workouts have really been picking up the miles lately.  It was great to see Segway (Segue?) back out this morning for day 2, keep up the good work and stick around this is great group here.  I am sure that Posse will give you the full details on social media as to where to find Memes from the deep dark web (GroupMe), where to find actual information (Slack), where to connect with other F3 regions/areas (Twitter).  Other key takeaways from this morning, it appears that Ole McDonald has been couped up too long on the farm, and was very chatty this morning.  Guess, the conversation is not as good with Mr. Ed or the chickens in the morning.  Bottlecap confirmed the directional rotation for pre-run, but was not impressed and decided to skip this morning pre-workout festivities.  Come to find out later that Shampoodle was the deterent as he could navigate to AO without Bottlecap.  Shop Dog requested info on t-shirt order, and was directed to Groupme, to which Dirty Bird chimed in with good luck finding it on there.  Going to have to do a whole lot of scrolling to find that link.

Announcements:

• FIA for the M’s Saturday morning, be sure to pass along…Still in the infancy stages of the AO, but appears to be having a good steady turn out.
• Union County F3 Shirts on sale now.  Orders will be taken up to 5/24 https://f3.mudgear.com/products/f3-union-county-pre-order?variant=42431531347
• F3 Sanctuary Monday nights 7:30 Brooklyn Pizza – Come on out and enjoy good conversation as we read Unoffendable by Brant Hansen
• Let’s also try and make effort to begin filling in the Q’s ahead of time for all the sites.  It is good to see new faces step up and provide a new workout or explore other parts of campus.  Below are the links to signup for a few:
  • Flash (Monday – Cuthberston)  https://m.signupgenius.com/#!/showSignUp/30E0F49AAAF2BAAFA7-f3flash1
  • Watchtower (Tuesday Weddington)  https://m.signupgenius.com/#!/showSignUp/10C0F48AFAF23A7FA7-f3watchtower
  • Impromptu (Friday – Cuthberston)  https://m.signupgenius.com/#!/showSignUp/30E0F49AAAF2BAAFA7-f3impromptu1