QIC: Stairmaster
Date: 10/18/2018
PAX: Straight Jacket, Care Bear, Early Bird, FNG-Protractor, VSquared, Blackhat, Candu, High Tops, Fabio, Stairmaster
AO: Hill City
Conditions: Perfect, 55 degrees with wind
-Disclaimer was given at 5:30am > Mosey Under Bridge
Warm-up completed under Market street Bridge:
-15 SSH IC
-15 Imerial Walker IC
-15 SSH IC
-15 High Knee IC
-15 Wide High Knee IC
-15 Mountain Climber IC
-12 LBAC forward
-12 LBAC back
-12 Shoulder Press
-15 SSH IC
THANG:
Moseyed over Market Street Bridge to Ross’s Landing:
Did Rinse and repeat B.L.I.M.P.S. up the steps next to the river.
Box Jump all the way up: Burpees x5 IC > Mosey back down
Box Jump all the way up: Lunges x10 IC
Box Jump all the way up: Imperial Walker x15 IC
Box Jump all the way up: Merkins x20 OYO
Box Jump all the way up: Plank Jack x25 IC
By this time it was 6:05 so we journeyed back to Blue Rhino.
Had no time for Moleskin but did Countarama/ Namorama and named FNG Andrew Cohn “Protrackter”
Prayed and headed out.
Running Round at The Ridge
Perfect Condotions > 77 low humidity
QIC: Stairmaster
AO: Beast Ridge
Date: 09/17/2018
PAX: Sidekick, Threeskin, Fast Lane, The Count, Peanuts, Jabooti, Early Bird
Disclaimer delivered @ 5:30am:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up: Parking lot
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forwards
-12 LB arm back
-15 SSH Ic exercise
Thang:
Indian Run half way down to parking lot in middle of the park. Did B.L.I.M.P s under the light post.
B. urpees x5
run down 30 yds & back
L. unges in cadence x10
bernie sanders down 30 yds & back
I. mperial walkers x15 in cadence
run down 30 yds & back
M. erkins x20 OYO
Bernie sanders down 30yds & back
P. lank jacks x25
Mosey to indoor soccer facility:
Wall sits 30 seconds > down hill x15 squats in cadence
Bear crawl up hill > 30 more sec. wall sits
Back down hill > x15 windmills
Duck walk back up hill >30 sec wall sit
Mosey back to parking lot for 5MOM:
LBC x20
6 inches 30 seconds
No Moleskin
Prayer Requests: Bob Gaskins >perseverance through cancer treatments
Those affected by Hurricane Florence
Deck Of Pain
QIC: Stairmaster
Date: 7/31/18
PAX: Stairmaster, The Count (Respect), VSquared, Moondance, Flemish, Ringwald, Gummy (F3 Charlotte), Dutch Oven, Laces Out (Respect), The Peddler, Sunshine, Care Bear, Back Pew
AO: Hill City
Conditions:
Disclaimer:
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
COP:
Warm up: Great Hall
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward
-12 LB arm back
-15 SSH Ic exercise
The Thang :
YHC had Vsquared shuffle the deck of 52 cards and then away we went chopping at the stack of OYO exercises. A couple cards in we were all drenched in sweat from the humidity. Hearts = Burpees, Diamond =LBCs, Clubs = Merkins, and Spades = Squats. Aces demanded 11 reps, face cards worth 10 and so on.
Moleskin: N/A
Indian Run Into In-Cadence
QIC: Stairmaster
Date: 7/16/18
PAX: Fissure, Prosciutto, Oscar, Threeskin, Best In Show, Early Bird
AO: Beast Ridge
Conditions
Steamy & Clear
The Disclaimer
This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible.
Warm up:
-15 SSH IC exercise
-15 Imperial Walker
-15 SSH IC exercise
-15 High Knee IC exercise
-15 Wide Knee IC exercise
-15 Mountain Climber IC exercise
-12 LB arm forward
-12 LB arm back
-15 SSH Ic exercise
The Thang
Indian run Length of Camp Jordan down and back.
Mosey to soccer field. There we did 3 cycles on stadium steps.
1st: Squat Jumps Ic (X5 dips in btwn)
2nd: Squat jumps IC (X5 merkins)
3rd: Squat jumps IC (X5 squats)
Hold plank 15 seconds Ic
oMsey to pavilion: 4 sets of 10 step ups IC
4 sets of dips in between IC