12 Cone Suicide DRILLS!

12 Cone Suicide DRILLS!

The morning was muggy and we were back into the gloom in full force.  Had a simple plan laid out before us and it didn’t take long to bust a sweat.

WU (ShopDawg)

SSH 30, Merkin 15, IW 20, LBC 30, MC 25 – mosey down to parking lot and back to see the work ahead

The Thang:

12 cones lined the sidewalk out lining the bulk of the work to be done this morning!  The plan was simple, the execution,  well that was a bit more work.  Suicides started at station one back to base Base was 5 Burbee’s every time!  So lets go through the stations.  1. 10-Plyo Merkins 2. 30- Heels to heavens 3. 20 Burbee’s 4. 30 LBCs 5. 10 Hand release Merkins 6.25 Carolina Dry Docks 7. 20 Wide arm Merkins 8. 15 Diamond Merkins 9. 20 Supermans  10. 20 Jump Knee tuck’s.    All in all it was about 2.75-3 Miles of running, Doc and Dasher lead the way with authority and lead some Mary while the rest of us caught up.  We finished by running back and hitting some cones along the way.  15 diamond merkins, 30 LBC’s and 5 burbee’s, then a jail break to the lot for a quick 25 American hammers.

Moleskin:

Today was work, plan and simple,  I think some of us were still working off the hangover of soreness that Snowflake put down on Saturday but as that wore off the work of Monday brought sweat of its own.  First I want to give some serious props to Dolphin and Land Shark, I am impressed,  they are pushing themselves and killing it!  Ole MacDonald, your doing it right!  Doc and Dasher,  well your straight running junkies,  good work, always pushing me,  Posse, Bottle Cap,  Shop dawg, and Legal Zoom I saw pure determination, pure fight and heart to win.  For those that don’t know Dirty Bird is fighting some major pain so I am proud that he still is pushing through and has a no give up attitude!  Which leaves Money Ball and Frack, so Money Ball pushing his speed and working the cones, FRACK, I think he was mis-named. We should have called him Hulk,  HULK SMASH, he just kills it.  Nice work done by all.

Announcements:  We had to cut them short today but Posse let me know that there is a fun 2 person team (adult/child, adult/ adult,  child/child) race this Saturday sounds like fun with the family. Here is the link https://www.greatamazingrace.com/charlotte.html

3rd F for Union County

Ice 9 is starting a 3rd F that will meet on Thursday nights at Brooklyn Pizza 7:30 to 8:30 (start date to be announced shortly)  Please let Ice know if your interested so he can order books for those who can  join.

Other than that here is a Clip from F3 Area 51 Weekly News.  Money Ball thanks for taking us out!

Cookout at Alexander Youth Network
April 2nd, 2016
Please email Joker (shawn.heath@duke-energy.com) if you can join him for a cookout at Alexander Youth Network on the afternoon of Saturday April 2nd (probably around 4pm)
2016 Spring Mudrun – Deadline Approaching
April 30th, 2016
The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” only better because it happens twice a year. The course is around 6 miles with 30 some obstacles. Obstacles are pretty evenly spread out throughout the course with obstacles about every 1/5th of a mile. Read the preblast and Signup

F3 Marathon 2016 – Kiawah Island 1/2 and Full
December 10, 2016
On Saturday, December 10, 2016, PAX and families from across from F3nation are invited to assemble near Charleston, SC, to compete in the Kiawah Island Half-marathon and Marathon. It is an opportunity for 2nd F with other PAX, 1st F for the challenge of running your first or fastest 13.1 or 26.2, and an opportunity to involve the family. For more information read the preblast.