A PAX of 20 strong met on this fine morning to pay homage to the Men of F3 who will be climbing mountains in two weeks as part of the Blue Ridge Relay. Burt must have been trying to curry favor with the Q, for he broke out his speaker and blasted the finest fight song in the land (It’s true, see the link) . Oddly, not all the PAX knew all the words, and not a one clapped along and raised their clenched fist in the air to the powerful anthem of victory. Well, eventually the clock struck 5:45 and we did this:
Warmup
Brisk Jog Around the circle, 20 SSH, 20 GM, 20 Hill Billies, 5 Pike Stretches L/R, 20 Hackey Sacks, 20 King David Kicks
The Thang
Partner up, speed matters. Line up in two lines, across from your partner. Whole Pax does 8 count burpees, on count 8, The PAX at the front of the line sprints around the circle and takes their place back at the end of the two parallel lines (1).
Relocate to the bottom of the hill. Repeato with your partner, this time doing two Scuba Buddas for each launch, and SPRINT to the top of the hill. (2)
The Homage – At the top of the hill
10 Standard Mountain Climbers (3), Hold Plank
10 Mountain Climbers to the outside or right arm
10 Slow Motion Mountain Climbers
10 Mountain Climbers to the outside of the left arm
Move to the Grass
Chillcut
10 Chillcut Mountain Climbers, hold Chillcut
Right arm Up
10 J Lo’s to the left
Chillcut
Left arm up
10 J Lo’s to the right
Mosey the basketball court
BTTW
Australian Mountain Climbers
10 High Step Mountain Climbers
10 High Step Mountain Climbers with Knee Drive, Repeato so we could all figure it out
Mosey over to the Shelter
What’re the two main features of a Hotspot workout 1) Crazy New Excercises 2) Rearranging the tables
8 tables were placed in parallel next to each other
The PAX planked facing the tableo
Side Plank Crawl over to the front of the tables, then Side Plank Crawl over the tables and benches
Repeato this time leading with the left arm
Back to the Parking lot for Mary
10 Merkins
20 LBC
10 All Stars (4)
10 Freddie Mercuries
10 Banana Hammers
YHC calls for PAX intervention
Billy – Boat Canoe
Smokey – Imperial Walkers
Grinch – Pickle Pumper
(1) A new land speed record for the Chardstone loop was set on Strava – https://www.strava.com/segments/1265188
(2) Tclaps to Goose for insisting that Scuba Buddas be done at the top of the hill.
(3) Mumble chatter – “Wait, Standard? Uh oh…
(4) Someone started belting out Frank Sinatra
Announcements
- No A-team on Labor Day, instead join us at 7am at Pullen Park for an F3 Convergence. These are awesome if you haven’t been to one. We had like 70+ guys at the July 4th Convergence
- 9/11 Stair Climb at Carter Finley
Prayers
- M Chinese Downhill has some knee issues
- Prayers of guidance and strength for all the 2.x that are returning to school today
YHC took us out
