Old School

Old School

8 SOBs went back in time and the Original Mud run training work ran at Swift the Tuesday after BRR in 2014. That workout eventually transformed into our Friday workout The Brave as it is today. We replicated that first workout that birthed The Brave.

Here’s what we did:

The Thang:

The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. Pain stations along the way included Lunges and a snake hill run.

We turned off Ballantyne Corporate Pl and followed the sidewalk to Pond #1. The PAX slalomed around small trees for a little agility work and gathered on the Dock for SSH X 10, IW X 10, lap around pond #1, Merkins X 10 and Mountain Climbers X 10.

We then followed the trail through the woods, bear crawled up and over the bridge to Pond #2. We climbed up and over the stone wall and circled the lake and headed to Boggy Hill. The PAX snake ran up and down Boggy Hill and stopped for moving plank work. All PAX lined up in the Plank position with head facing downhill and performed moving downhill wide merkins X 10 to the left, repeat moving to the right.

Next we headed to the 5.5 foot stone wall and climbed up and down X 10, then moved over to the grass field next to Pond #3 for bear crawls across the field and crabwalks back. We then ran around pond #3 and gathered up at the picnic area for LBCs X 10 and ran another lap around the lake.

We then headed over to Pond #4 and started off with backwards run up the hill (crowd pleaser) and mosey down, 10 Merkins at the bottom, and ran a lap around the pond #4.

We then headed up Ballantyne Corporate Pl towards the fitness trail at race pace. Once we arrived at the fitness trail, we split into 2 groups: group 1 10 pull-ups group 2 10 Dips, flapjack X 2. We then ran around pond #5 and Stopped for LBCs X 10 and Flutter X 10 on the short wall moseyed back to the Vine.

Once at the Vine, we circled up and as promised PAX without a red shirt did 5 burpees while PAX with red shirts said Pledge of Allegiance.

COT

Moleskin:

This morning’s workout seemed a lot harder than it did 2 years ago. Maybe it’s the humidity or maybe I’m just getting old…. either way it hurt.

Thin Mint, Mario, One Niner and Outback led the PAX. Even more impressive was that One Niner had been up since 1:30 am with the new baby and posted with a 15 lb weight vest #beastmode.

Frehley’s and Wingman pushed YHC all morning and Flint, well thanks to a few beers and some Cabo Fish Taco, Flint Spilled some Merlot, but felt much better afterwards. Could be a new personal record having 2 Merlot Spillers in one week.

Great work by all the PAX this morning. It’s a pleasure getting up every single morning and spending the 1st hour of my day with you fellas in the Gloom. Reminder to keep EH’ing guys to join us. F3 makes men better. Let’s continue to share this gift. I’ll be out of the country for a while with my family. See you boys at Foxhole on 7/18.

Announcements:

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F3 Dads Community Service Day tomorrow 6/18 at Anne Springs Greenway at 9am.

Buy a Red Friday shirt (see Mario). Red shirt must be worn on Fridays to remember the service men and women protecting our country and our freedom.