- When:08/11/2017
- QIC: Moneyball
- The PAX: Foundation, Shop Dog (R), Legal Zoom, Brexit, Posse, Landshark, Ole MacDonald, Flipper, Toast, Foley (R), Bottlecap, Crouton, Xerox (R), Popeye, Rooney, Dough Boy, Big 10, Hooch, Longhorn, Rockwell, Hollywood, Ice 9, Bolt, Dasher, FNG - Crumbs, Moneyball
“That Was a Bad Idea”
Muggy…it was muggy. After a quick warm-up lap, here’s what went down:
Warm-up (Abbreviated due to past mockery from PAX):
- SSH x 40
- Imperial Walkers x 20
- Mtn Climbers x 20
- Merkins x 10
- Potato Pickers x 10
- Old Man Stretch
The Thang:
We moseyed over to the long sidewalk for the first of my not-so-good ideas…4×4’s. For anyone who’s never visited the F3 lexicon page (the 1st page to be precise), you’ve never lived and probably never done a 4×4…until today:
4×4 and run to next light pole. We did 3 light poles before I realized they were not fun. We then collected Rocks from the rock pile Goodfella wanted to leave in disarray on Monday (Manual said ‘NO’ to his plan).
With rocks extended out front, we did walking lunges with a twist from light pole to light pole. At next light pole, we carried rock either over head or against our chest, and lunged light pole to light pole.
Took a little jog with our rocks over to a little all-terrain area (it was gravel, but still dangerous). We did 3 ALARMs.
A= Bicep Curls with Rock x 20
L= Squats x 20
A= LBC x 20
R= Run to bottom of hill into gravel area
M= Merkins x 20 at the top
There was a silent ‘B’ in the ALARM. 5 Burpees at the bottom of the hill. Rinse and repeat x 3.
From there we returned our rocks to the pile and grabbed some wall.
1 minute wall sit then 20 squats
1 minute wall sit with overhead presses then 20 squats
Back to sidewalk for a little suicide squat. Run from first light pole to next, 20 squats, and return to first pole for 20 more. Then run to next light pole in sequence, 20 squats, and return to first pole for 20 more.
An epic failure at a squat wave was quickly forgiven as we dove into some classic BC Flutters to close us out.
Announcements:
- Susan Komen is coming up.
- There’s another race in Ballantyne as well that F3 and the SFN chariots will be at. See Posse for details on that.
- Glad the last of the Nali loaf made it out today. Crumbs did a great job and Bolt might actually be faster than his dad…which heretofore was deemed impossible.
- Thanks for letting me lead. It was fun. Apologies if you experience any toilet time discomfort in the old legs. #lifealert #slacksux
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