In Cadence

In Cadence

Six men hung around a parking lot early Saturday morning.  This is what they did.

Warm-up (in Cadence Work)

• Imperial Walkers x50
• SSH x100
• Mountain Climbers x100
• Low Flutters x100
• Squats x50

Interlude #1 (More in Cadence Work)

• Spartan burpees x30
• A set of 11s, while holding plank, with merkins and peter parkers.  (a/k/a the organized mind eraser).  All exercises were four count, so you could call it a set of 22s.
• Heels to heaven x30

Interlude #2 (Partner in Cadence Work)

• Partner carry walking squats x20
• Werkins (wheel barrow moving merkins) x20

Interlude #3 (Partners without Cadence)

• Sonar x12.
• (Partners each run in opposite directions around parking lot.  When they meet, they bounce back and run the direction from whence they came.  The faster you run, the less your partner runs.)

Finale (Back to Cadence)

• SSH x50
• 3 sets of dips x20, dry docks x10, and jumping lunges x20
• Six minutes of Mary with:
  • knee-ups
  • real sit ups
  • russian twists
  • low slow flutters
  • the bicycle
  • obliques (both of ’em)
  • heels to heaven
  • j-los

COT.  Very strong take out by Witness.

Moleskin

• It is good once in a while to take apart every muscle group without leaving the parking lot.  Hope y’all got your money’s worth.  All of the above is approximate, of course, and I probably missed some exercises.  Sound off below with additions or corrections.
• Bratwurst gets t-claps for putting in 4-12 miles before the workout. No one joined him for the run, despite a polite invitation.  He has a funny way of doing jumping jacks.  Namely, his feet move vertically rather than horizontally, as though he were in a narrow hallway or trying to sidle between the walls of a NY state prison.
• Dasher was on his 4th post of the week, and feeling it. YHC was actually surprised — did not think it was possible to put that man into failure.  Fewer smiles from him today too.  Huh.
• Witness was back for the second week in a row after enduring several weeks in the death-seat as his son learned to drive.  YHC is hoping we will have driverless cars by the time the little gingers are old enough to drive.  Not sure I am up to that task.  Witness showed some power and endurance today:  by adding a couple more workouts per week, he will be sailing soon.  But he wasn’t thrilled with the werkins.
• Captain Phillips was back for his second post of the week after debuting Wednesday at Dromedary.  Strong work.  I tried to take his boat today (metaphorically, of course), but he would not give it up.  No sir.
• Transporter was the lone Lawson man today, and his name was rendered rather futile.  Can you really be a transporter if you have no human cargo?  Don’t really think so.  Yet despite his inability to perform the function for which he was named, Transporter is quietly getting stronger every week, as he adds workouts, and beasts through.  Indeed, there were a few intervals this morning when YHC could have sworn that Transporter was the only other person conscious — with the other guys seemingly taking very short naps while lying prone.
• Great work today, all.

If you like this F3 thing, and want the workouts to get easier, there is only one remedy.  Do more of them.  That’s it.  All you have to do is show up 2-3 times per week for a couple months, and you will barely recognize your own self.

Here are the weekday workouts close to home for our Union County brothers (all are 45 minutes and start at 5:30, unless a running workout, which starts at 5:15 and may go an hour):

Mondays:   Nesbit Park in Waxhaw, starting July 13th.  (Workout to be named).  Until then, consider the kettle bell workout at Foxhole at Elon Park Elementary

Tuesdays:   The Vine Restaurant in Ballantyne, running and bootcamp options (Bagpipe and Swift).  5:30 start for bootcamp, 5:15 start for running

Wednesdays:  Marvin Ridge High School, 5:30-6:15 (Dromedary, bootcamp)

Thursdays:    Stonecrest bootcamp (Rebel Yell), and Running at Rea and Bevington (Devil’s Turn)

Fridays:   Sun Valley Middle School (Overdrive).

Finally, check out “Steps for New Guy”:  http://f3nation.com/10-steps-for-a-new-guy-in-f3/

Hope you all have a great weekend.  Blessed to spend time with you this morning.