Drop Dead Legs

Drop Dead Legs

On a quiet muggy morning, 22 of Area 51’s fastest PAX put their trust in YHC to lead them along a journey of musical excellence and a half decent running workout.  With the non existent Fast Twitch Shovel Flag firmly planted in mind of Purple Haze, a bumbling buddy system toting disclaimer, and ears full of magical tunes from the 80’s coming from my car, it all went down something like this:

Warm up jog around the parking lot with some high knees and butt kickers before taking a group slow mosey all the way to the Arboretum in front of the ABC Store (aka Spackler’s house).

COP:

  • SSH x 20
  • IW x 20
  • LSS x 20
  • MC x 20

Grab your partner and play a little catch me if you can all the way to the movie theater.  10 Squat Jumps at each interchange.

Partner 1 runs suicides while partner 2 does called exercise:

  • Round 1 – P1 runs merkin ladder suicide (4 speed bumps and to the stop sign by Taco Bell).  Start with 3 merkins and increase by 3 each time back to the baseline to build up to 15.  P2 does calf raises on the steps.  Flap Jack.
  • Round 2 – P1 runs burpee ladder suicide (only to 3rd speed bump). Start with 1 burpee and work your way up to 3.  P2 does flutters on the steps.  Flap Jack

Mosey to through Arboretum past Le Peep (yum), Akropolis (yum) and Chili’s (yuck) and down the steps towards the pond.  This is our base camp while one partner runs the other does called exercise:

  • Round 1 – P1 runs lap (approx .4 miles). P2 does dips until arms fall off.  Flap Jack.
  • Round 2 – out of time, so we all did incline merkins until everyone returned.

Line up for an Indian Run back through the neighborhood along Windbluff.  Plank it up at the corner of Windbluff and Raintree Ln to wait for six.  Almost out of time so everyone head back to AO. Total Mileage 4.76ish.

FIN

Ye naked moleskin:

What a sweaty morning!  Thanks to everyone for coming out and supporting me on my first FT Q.  I apologize for going over by a few minutes. Turkey Leg said because of that I have to Q next week.  He just wants to listen to more incredible music!

We started the morning off by having my speakers blasting “Invincible” by Pat Benetar followed by “Our House” by Madness.  Yeah, it got everyone pumped.  I told everyone to buddy up because we are going straight to the Arboretum.  The mummblechatter grew quickly as I went the opposite way through the parking lot for a brief warmup.  I knew where I was going, by the way…maybe.  I’m sure everyone thought they were clear from another Prohibition playlist until we got to the Arbo and what do you know?  YHC’s mini speakers are right there waiting for us.  And with that, the best vocal/party/rocknroll band ever hit the ear drums of the PAX with one of their finest works. Van Halen’s 1984 album in its entirety.  FANTASTIC way to start any morning.

The suicides were terrrible, the calf raises were terrible, and the flutters were terrible.  It actually made the regular running a little more bearable.  You’re welcome.  I don’t know about anyone else, but I was completely smoked. I don’t really remember much else from the workout other than hating myself for making me do this.

I know Purple Haze and Semi Gloss were digging the tunes as they turned the Imperial Walkers into Imperial Go Go Dancers.  The 80’s called.  They want their moves back.  Alf seemed to be doing just fine as he was whistling and humming (Van Halen I’m sure) on the Indian Run back.  Van Pelt and I struggled together on what seemed like endless flutters.  Haze told me how much he loved the background singing by Van Halen.  “So pure” I think he said.  Hairball busted himself by leaving a sweat impint of his six on the bench where he was supposed to be doing dips.  That’s about all I can recollect.

Seriously, great work by everyone out there today.  Shout out to those really fast guys who kept making a point to turn around and get the six (I would know because I was back there = leading from behind).  Thanks for the take out by Flutie Flakes.  Thanks to TL and PH for allowing me to lead after all of my excuses and rescheduling.  I hope the anticipation didn’t outperform the actual showing.

Chime in with anyone else’s experiences today.

Pro

Announcements:

Moderate Running Workout Fridays at South Charlotte Middle starting June 5th.

 

 

VQ brings the heat

14 PAX made the wise decision to post on a muggy May morning at Area 51 for Picasso’s VQ.  Don’t think anyone left disappointed.  SF was planted in the soil at McKee Rd Elementary and YHC gave the disclaimer with a few new faces in tow for our weekly Saturday edition of Charlotte South’s “Original”, “Granddaddy” (you get the picture) work-out.

YHC had the first half and so we headed out for a warm-up lap around the soccer fields, mixing in some Karaoke, Backwards runs, and Forward runs before circling up for the COP:

  • SSH x 20 IC
  • IW x 20 IC
  • Low, slow squats x 20 IC
  • MC x 20 IC
  • Peter Parker x 20 IC
  • Parker Peter x 20 IC

With the joints warmed up and everyone ready to roll, we headed over to the side near the lower parking lot and lined up on one end for a Suicide Ladder:

  • R1 – Run to 1st tree, 10 CDD, Run back, Run to 2nd tree, 20 CDD, Run back, Run to 3rd tree, 30 CDD, Run back
  • R2 – Same runs, substitute 10/20/30 Prisoner Squats for the CDD
  • R3 – Substitute 10/20/40 LBCs for Prisoner Squats
  • Worked in some planks between each round as the Six finished up

Mosey over to the playground at front of school for a little circuit work.  With Salt Lick in attendance, had to make sure we worked a few pull-ups in during our 60 minutes.

  • 3 stations – 10 Pull-ups, 20 Dips, 20 Lunges (10 each leg)
  • Rinse & repeat x 2

Hand the baton off to Picasso for his VQ as he took the reins for the 2nd half.  He had promised a smoker in a series of e-mails with YHC and Cold Cuts (not able to attend due to 2.0 ball game at 8 a.m.) and he did not disappoint.  Led the PAX back down to the soccer fields and had us count off into 3 groups.  Each PAX would stay with his group the remainder of the work-out.

Started us off with Bear Crawl Indian Run relay race.  Each team lined up at end of soccer field in a line with each PAX member in Plank.  PAX at back of line bear crawled to front and completed 5 merkins.  When completed, next PAX went.  Continued this until each team made it to light pole at midfield.  It was sucktastic.

After that fun, Picasso announced that it was time for the Bruce Jenner/Dan O’Brien Decathlon Challenge.  Each team completes 10 reps of posted exercise at light pole at midfield and then runs out and back to designated light pole across the field.  Stay together as a team.

  • Event 1 – Burpees
  • Event 2 – Jump Squats
  • Event 3 – Russian Twists
  • Event 4 – Turkish Get-ups
  • Event 5 – Merkins
  • Event 6 – LBCs
  • Event 7 – Monkey Humpers
  • Event 8 – Carolina Drydocks
  • Event 9 – Freddie Mercuries
  • Event 10 – Flutters

Everyone seemed to enjoy the team aspect, so Picasso led PAX across the lower parking lot to lower field at back right corner of the AO.  Staying with your team, one PAX member ran loop up the hill and around while other PAX completed called exercise.  PAX running loop stopped for 5 wide-arm merkins, 5 diamond merkins, & 5 regular merkins before returning to launch point.

Exercises completed while PAX running:

  • Flutters
  • LBCs
  • Squats

Head back to launch point.  1 minute left, so PAX were instructed to jog to other end of teacher parking lot and then AYG back.

COT

Moleskin:

  • T-claps to Picasso on his VQ.  Came with a good gameplan and managed to smoke the PAX.
  • Suicide Ladder set up to hit the upper body, the legs, and the abs.  Hopefully, no one left disappointed.  Usual suspects Joker, Ocho Cinco, and Lobster Roll were out front with Turkey Leg, Pop Tart, and Salt Lick pushing the pace as well.  Salt Lick didn’t seem to skip a beat as he works his way back after dealing with bad back/discs for a while.
  • Bear Crawl Indian Run relay was painful. It seemed to take forever to cover the approximately 50 yards.
  • Welcome to Pine Tar on his initial post at Area 51 AO and his 2nd post overall.  Hope to see you back out there regularly.  It was muggy out there.
  • Strong effort put forth by Squid and Slapshot throughout the work-out.  Slapshot received compliment from Ocho on his trimmed down physique, in case anyone did not notice.
  • Area 51 Saturday morning stalwarts Huggie Bear, O’Tannenabum, and Floor Slapper rounded out the crew and continue to get stronger every week.

Announcements:

  • 1st Saturday of each month, Joker is leading work-out, visit with kids at Alexander Youth Network.  Takes place in the afternoon and continues to evolve as we determine what the kids respond to best.  Some type of physical activities involved, whether it is boot camp style work-out or games outside.  Contact Joker, Shawn.Heath@duke-energy.com, for more information or if interested in helping out.
  • Blue Ridge Relay is scheduled for Sept 11th and 12th.  F3 has 50+ teams in the 160 team field.  Spots still available as some PAX have had to drop out due to injuries, etc.  Contact Turkey Leg, scott_mastbrook@yahoo.com, if interested in joining a team or getting on the waiting list.
  • Area 51 event similar to the Metro’s Goat to be held in early August.  Look for pre-blast with more details to follow.  Event will hit many of the Area 51 AOs on the Hwy 51 corridor.
  • “Death March” CSAUP event to be held 5/29.  Held on the 2.8 mile Booty Loop in Metro area.  See F3 website and/or Area 51 weekly e-mail for additional information.

 

 

#SearchParty at Swift

14 Swift PAX set off from the Vine Restaurant at 0515 this morning.  In for a lot of running, and a little bit of recon.  Who knew there would be more of a #SearchParty.

The THANG:

  • 1mi warm-up the “long” way to Ballantyne Commons (via Brixham Hill Ave and Ballantyne Corp Pl).
  • Regroup and do some drills with Toe-walking, heel-walking, high knees, butt kicks, and strides.  Stride it out up the hill on Ballantyne Commons, but stop just a tad short because it just goes on and on.
  • Regroup at the corner of the Met Life Building (N. Community House and Ballantyne Commons).  Workout explained as Intervals of 3min Hard (I-pace / 2mi race pace), 2min to recover to the Six.  Head “up” North Community house over I-485 for intervals 1 & 2.  Head back “down” North Community House for interval 3. Interval 4 was to stop back at the Met Life corner (distance about 0.3mi).
  • Progression Run back the route of the warm-up.  Each 0.25mi (there’s a cone that was dropped to help), pick up the pace about 0:20/mi (which equates to getting to each cone 5seconds faster than the previous).
  • Regroup for the Six, think the Six is back, search party for the Six, Six returns but search party is still out, begin COT without the search party, search party runs in or is shuttled back, COT complete.

The Moleskin:

  • The SIX at Swift is the responsibility of the Q, the PAX collective, and each PAX individually.  With recent events and sensitivity, we need to be aware that there is no man left behind.  If a PAX gets lost, has to pitstop / detour, or falls way behind, there needs to be some guidelines.
    • Falling behind should never be an issue at Swift, but it could happen with a wrong turn, injury, or it’s just not your day.  As much as you can, never leave the planned route.  If you go off-route, return to where you were last on-route.  This is critical for any search party that develops.
    • If you need to pitstop to take care of some business or modify due to an injury, tell a PAX about your plans (you’ll catch up, be delayed, turn back to the AO, etc.). We’ve all been there, but it’s critical for the PAX collective and Q to be aware of what is going on.  The Q will modify to keep the group together.
    • There are probably more helpful suggestions, so sound off in comments below.
  • Seriously, that’s the most important thing this week.  There were some strong performances out there, but let’s get serious about the SIX.

Announcements:

  • Swift next week will be the 1st installment of a new “tester” workout.  800m Hard with 200m recovery.  As many times as you can in a set time.  Course will be along North Community House and will keep all PAX together.  Workout will happen the 3rd Tuesday of every month.
  • 3rdF #F3Timekeeper meets at Einstein Bagels following every Swift workout.  No prep necessary (except perhaps a couple of bucks for coffee, towel/dry shirt as the weather turns warmer).
  • #F3DeathMarch – coming from Hill & Dale at the Booty Loop last Friday in May
  • NoDa Brewery 5K – evening 5K that is family friendly

 

Had to be there to know what really took place

(Posted on behalf of Floor Slapper & O’Tannenbaum)

With the QIC out of town visiting family, O’Tannenbaum & Floor Slapper answered the call and agreed to co-lead at Area 51.  6 PAX gathered in the Gloom around the VSF before heading out to make their weekly downpainment at McKee Rd Elementary.

OT led the PAX on a warm-up run through the adjoining neighborhood (Cold Cuts stomping grounds) and brought them out on the lower field for a little field work:

  • 3 man tire relay race
  • Plank line with each PAX jumping over the others planking, down and back
  • Wheelbarrow relay
  • Tire roll relay

Mosey to playground at the front of school for the following:

  • Toes to bar x 10
  • Burpees x 5
  • Rinse & repeat x 3

OT hands off to Floor Slapper for 2nd Half:

Head over to the wall at front of school for some PC:

  • PC w/ arm presses x 50

Time to partner up for a little Catch Me If You Can:

  • P1 heads off for little jog around the school and the soccer field
  • P2 completes 10 Merkins and then runs to catch partner
  • Flapjack for the the duration of the AO tour

PAX stops at the rock pile for a little heavy lifting, with some cardio mixed in:

  • One PAX runs to far light pole and back, other PAX complete called rock exercise
  • Out & up rock presses
  • Squats with rock over your head
  • Triceps extensions
  • Rock curls
  • Military press w/ rock
  • Triceps extensions

Return your rocks for another day and head over to the soccer field for 7 MOM

Head back to launch point

COT

NMM:

  • PAX will have to chime in with any war stories if they can remember back that far

Starfish on the Bricks

8 or Area 51’s finest report for duty on a balmy Saturday morning to get their weekend started off right with the tag team duo of Boutique and Mall Cop.

Here’s what we did after being disclaimed:

Warm up jog around the track to survey the finest turf in Area 51 meeting back at the basketball court for COP:

SSH x 20

IW x 20

Low Slow Squat x 20

Mtn Climbers x 20

Merkins x 15

Mosey through the woods over to the Yellow Rose parking lot (AKA Spacklers turf) and meet in the middle of the lot for a 3 legged starfish:

Round 1:  

- Run up stairs, 25 merkins, circle back to starting point                  

10 burpees in center                                                         

- Run to sidewalk in front of day care, bear crawl length, 25 wide arm menkins

10 burpees in center                                                         

- Run to entrance ramp, lunge walk up, 25 CDD                                

10 burpees in center

Round 2:

- Run up stairs, 25 LBC's, circle back to starting point                     

10 burpees in center                                                         

- Run to sidewalk in front of day care, bear crawl length, 10 CDD's each side

10 burpees in center                                                          

- Run to entrance ramp, lunge walk up, 15 Turkish Get-ups                 

Plank at starting point and Hand off to Mall Cop

MC then led the Pax back through the woods to his vehicle where he kindly stashed 2 bricks for each of us. Mosey to the Best Turf in Area 51 for a little strength work.

Line up on soccer field goal line for feats of strength and conditioning while holding our bricks.

We did several sets while running the length of the field in between:

25 Man maker merkins

25 Dolly Presses

25 Flutter Presses

50 Push Presses (quickly audibled to 30…OUCH!)

Once the PAX was sufficiently swole we returned our bricks to MC’s car for Ball of Man.

Moleskine:    MC and I exchanged a few messages before our scheduled Q to try and give the PAX a full body smoker. If I’m any indication, it worked.

YHC was a little gassed during the starfish and called on Radar for a 10 count (he was there in spirit). Might Might…er um…THE Might Might was in front all morning…must be nice to be so young! Filmont never fails to keep the PAX laughing – thanks brother!

As always, it was a pleasure Q’ing Day Zero – Thanks to Prohibition and Hairball for the opportunity.

Aye!

 

 

 

 

 

 

#Commitment to the Run

A hearty 10 souls arrived to the Weddington HS campus at 0630 on Saturday to a large audience.  Apparently, there was a Yard Sale going on with sightings on campus of more than normal pedestrians.  With sights to explore the “HUGE AO”, we were off.

The THANG (due to the passage of time, this may or may be accurate in counts and sequences – the “spirit” of the workout is in tact):

  • Mosey around to the “quiet” side of the school where nasty hairburner plates were laying in wait last week, but upon seeing no such thing, just circle up.  Disclaimer given.  Opening COP with SSH x 20 IC, IW x 20 IC, Good Mornings x 20 IC, Squats x 20 IC, Merkins x 10 IC
  • Mosey to back of school to railings leading to bridge.  Find a spot on the railings.  Incline Merkins x 20 OYO, Supine Pull-ups x 20 OYO.
  • Mosey across the bridge to the first ball field on the left.  Line up on the end line and note yardage lines marked off to about 40meters / yards.  Briefly discuss 3 phases of running stride and emphasize that we will be working on those in the next 3 exercises.  Perform all exercises OYO to last yardage line marked.  Mosey back to end line when complete.  Repeat same exercise 1x.
    • High Knees – raise thigh parallel to ground
    • B Skips – 1st movement is high knee, but extend lower leg as far as you can, snap foot to ground
    • Butt Kicks – have ankle aim to touch “bottom” of gluteus maximus instead of “back” of GM, quick feet
  • Stay at the field and perform next 3 exercises in same method (OYO, 40y, mosey back to end line)
    • Walking Lunge – don’t let knee extend past lead foot
    • Cone Hops – pretend there is a 1 foot cone to hop over, and about 1 meter apart
    • Diagonal Cone Hops – pretend there is a cone to move side-to-side between along the length of the 40yards.
  • Mosey to Concession stand.  Perform next exercises 20x OYO. 2x through each
    • Box Steps – 1st variation keep plant foot close to bottom of wall, 2nd variation step back one stride away from wall.
  • Mosey to track for 2 laps.
    • 1st lap 1st straightaway, do “turnover” strides focusing on raising your running cadence to faster than normal – not faster end to end, just more steps
    • Mosey through corner
    • 1st lap 2nd lap straightaway, turnover strides
    • Mosey through corner
    • 2nd lap 1st straightaway, normal stride
    • Backwards run through half of corner
    • 2nd lap 2nd straightaway, karaoke facing infield then switch to stands halfway down
    • Plank for the six
  • Mosey back to concession stand and circle up
    • Merkins 10x IC – keep elbows at sides
    • Freddy Mercury 20x IC
    • Toy Soldiers 20x IC – elbow plank with raising right foot then left foot IC
    • Flutter 1 legged – 10x IC, switch legs, 10x IC
    • Repeato the set
  • Mosey to covered awning directly in back of school.  Plank for the six.  Circle up
    • Lateral Lunge 10x IC
    • Calf Raises 30x OYO – 1st ten normal, 2nd ten toes out, 3rd ten toes in
    • Single Leg Bridge – get in position – flat on back, draw feet to butt, extend foot of one leg so quads are still parallel. Movement is raising the butt off the ground. 10x IC each leg
    • Repeato the set
  • 3 man grinders with position 1 at the awning, posiition 2 is down the stairs at the railings near the bridge, position 3 is on the move.  Exercises consist of:
    • Merkins, Supine pull-ups
    • Decline Merkins, LBCs
    • Jump Squats
  • Plank for the six and then mosey back towards front of school.  Detour to side courtyard.  Plank for the six. Circle up for.
    • Side plank (elbow or hand) with Lateral leg raises IC x10 each side
  • AYG back to COT.  Arrive at 0729, but YHC kept that silent.
  • Name-o-rama with 3 FNGs

The Moleskin:

  • With Site Qs Ice9 and Snowflake off to graze like GOATS on Metro grass, the Q was open. While the Yard Sale and extra traffic didn’t have too much of an impact, we kept the mileage lower than YHC had planned for, and had a lot of circle and IC.  Not many chances for #LarryBirds to shine.  More intimidating exercises (see Single Leg Bridge) done out of the glare of the audience.
  • A lot of new and fresh faces down at Commitment these days.  A clown car with 4 PAX arrived and it even appeared that they had a EH arrive solo.  Over half the PAX on Saturday are about 2 months in.  That’s about all of the observation that YHC recalls.  If your memory is better, post in comments.
  • As the summer gets closer and your older male 2.0s need some motivation (no school and not many sports), bring them out to Commitment.  Note that males only, and under 18 requires adult supervision.  While you need to assess the ability of your 2.0, they can modify their way through a 60 minute workout.  Campus is safe enough to let them dawdle / wander / get distracted.  YHC’s 2.0 Howie said he wanted to come back despite almost spilling merlot 3x.
  • Getting your other 2.0s (female or younger males who don’t fit a traditional workout) out to #F3Dads will be a highlight for the rest of the rug rats.  Look for more games oriented exercises and later morning options starting with #F3dads this summer at Col Beatty park.  Keep an eye out for details in the newsletter.

Announcements

  1. Monday #F3TheMatrix at 0530 at McKee Rd ES
  2. Tuesday #F3SkunkWorks is a gear workout at 0530 at Covenant Day HS
  3. Wednesday #F3Dromedary at 0530 at Marvin Ridge HS
  4. Thursday #F3Peak51 is a Moderate Intensity workout at 0530 at Matthews ES
  5. Friday #F3Overdrive at 0530 at Sun Valley MS

Possibly the Most Challenging AO in Charlotte

F3, along with members of FiA, just finished a 2nd successful year supporting Bull Dogs Matters, an after school program for kids from Grier Heights at AG Middle School.   Those that volunteer to support this program undertand the title of this BB.  Many of the kids lack discipline and focus while it can be hard to forge a relatinship with others.   However, this is exactly why F3 and FiA are needed to support Bull Dogs Matters.  These kids really need us to show them a different way and that is exaclty what we accomplished this year.

Through the dedication and hard work of several PAX, we made big improvements in getting the kids to learn team work and try new things.  Examples included Tryon creating Giant Jenga and the golf ball gutter challenge, Rev Florida with his lunch trays and Leroy leading the kids thru the Marshmellow challenge.  It takes special people to dedicate time each week to show up for a program where you may not feel appreciated.  However, I have been blessed to be surrounded by very special people who place themselves third.  Several regulars who deserve recognition are Tryon, Senior Chips,  Chicken Coop, Rev Florida, Leroy, Barnabus, Barracuda, Field of Dreams and FOD’s son Will (special T-clap).

I encourage all men of F3 to find an AO as challenging as the Bull Dogs Matters program.   Our communiites need F3 involvement in programs like this.  Please contact me at pchepul@gmail.com if you want to learn more about Bull Dogs Matters or want to get invovled next year.

Not a Commie

6 not 7 men showed up today for another Fight Club workout.

The Thang

Partner Up

3 stations of exercises

Station 1 and 2 Pad work for 2:30 minutes then flap jack with partner.

Station 3 just enough time to make it two laps around Loch Ness

Rinse and repeat after making it through one round of each station.  QIC let the PAX decide to make station 3 a light sparring station or more running.  Only Wild Turkey and Fire Hazard decided to spare.  No one got bloody, no head shots.

Just enough time for some good ab work

20 x crunch

20 x lbc

20 x toe tap crunch

15 x right leg extended cruch

15 x left leg extended crunch

20 x side crunch right

20 x side crunch left

20 x bicycles

20 x alternating toes

Great work by all today, welcome back Honey Bee for second week in a row, and Outback for first time at Fight Club (new day and time).  A lot of mumble chatter during the ab workout, espically from Curbie when you asked me “are you sure you are not a communist”.  We covered a little over a mile today, great work by Curbie on the laps around the lake, keep it up and it will get easier.

Always great to lead and thanks for the opportunity

 

Chippy

#Preblast – Setting up the course

Swift will launch at 0515 from the Ballantye AO at the Vine Restaurant.  We will be headed off-campus to do a little recon for the new upcoming “test”.

The idea is that following on the success of the 1 Mile Time Trial, create a more regular “test” workout that can accommodate various PAX and be run on a more regular basis.  Make the workout easy to follow, track, and compare month to month.  We’ll be starting the workout on the 3rd Tuesday of each month along with #F3SIB and any other F3 running workout that wants to “multicast” (meaning do it the same day, but in your own venue).  This week we’ll be doing some recon for the course on the new North Community House – one of the straightest and flattest sections of road around with a nice generous shoulder / bike lane.  Cones, chalk, and measuring wheel are optional.

The workout tomorrow will be run at Interval (I) -pace (just think “HARD” or find your personal specific pace at http://runsmartproject.com/calculator ) where the recovery is slightly less than the time of the interval.  For example, a 3minute interval has a recovery of 2minutes.  Or a 4/3.  Or a 5/4.  You get the idea.  Builds on the idea of the 2min Hard /1min rest, 1min/30sec, 30sec/30sec intervals from last week.

Come tomorrow, but everyone should get set for the test to begin next week!

Staying on site doesn’t mean we won’t be moving around….

17 Pax including 1 carrying a ruck launched out of Base Camp AO for a Monday Morning dose of Pain.  The last couple of times I have posted at Base Camp, we have left the AO for other options. Today we were staying on site and would still move around a little.

Disclaimer Given and off we went.  Lap around parking  and circle up.

  • SSH X 15 IC
  • Merkins X 10 OYO
  • IW X 15 IC
  • Merkins X 10 OYO
  • Low Slow Squats X 15 IC
  • Merkins X 10 OYO

Mosey to the Bleachers by the baseball fields for some Circuit Work

  • Circuit 1 – Step Ups, Dips, Supine Pull Ups X 10, plank, Repeato
  • Circuit 2 – Dips, Merkins, Supine Pull Ups X 10, plank, Repeato

Bear Crawl to light post and mosey to track for 4 Corners

  • Each Corner different called excercise x 10 – CDD, Merkins, LBC, Squats
  • Plank when you get back.
  • 3 times total with the last time Merkins X 11

Mosey back to the bathroom area and grab some wall.

  • People’s Chair – Arm Raises to X 41, repeato
  • Balls to the Wall

Return to Launch for Mary

  • All IC X 15 – Flutter, Freddy Mercury, Dolly
  • Protractor (various angles) and 11 Merkins OYO

A couple of minutes left, line up on first basketball goal, run to the last basketball goal 10 Squats and run back.  Finish with 5 burpees OYO.  Done.

Fireman Ed and Passport, thanks for the opportunity to lead today.  Great group out there and great seeing some guys flying around the track.  Missed most of who was flying up ahead as YHC was way behind.  Strange Brew strong work with ruck. Keep coming out 4 Corners and welcome back to Marshall.   Hope to see you out in the gloom more.  There were 17 Pax out there and I am missing one from Nameorama.  Sound off if I missed you.

Today would have been my Mom’s 82nd birthday.  She exercised consistently throughout her life until she passed away 5 years ago. I am thankful to share the gloom with you men as you allowed me to celebrate her life a little.  I planned 82 merkins and then realized we did 92 as I wrote this. Oops.  Also the reason for the 82 arm presses in People’s Chair.  Honor to lead.  If you have not Q’d before get on a schedule somewhere, you will be better for it.

Passport – Thanks for the strong prayer and leading us out!

Announcments

F3 Endurance is Launching in June.  New Moderate Running Site.  Look for more information coming out from Stumphugger and Slimfast.

 

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