Being fairly new at leading F3 workouts (hint hint Nantan, another one under my belt), YHC answered a call to Q at the young Dante’s Peak. I really enjoy this site, lots of different features, terrain, and the pax kick butt. When it’s bright enough there on future mornings, there’s a whole other side of the park we’ll be exploring (heard Franklin speaking to that this morning).
Anyway, a rescheduled meeting from earlier in the week got plopped onto Friday morning at 0800, so my normal run in and out with Hotspot and Michelob was scrubbed (sadly scrubbed for next week too due to another early am meeting). EC tip o’ the hat to Hot Spot and Michelob who allegedly turned down candy from a stranger on their run in. Tsk tsk. Missed the run in fellas. And I do hate that I had to jet out of there so fast after the work was done, would have liked to fellowship a bit.
Here’s what we did today.
Warmup
Jog (briskly) down to the circle, and circle up. PBX asked how many cups of coffee I’d had. I said one REALLY BIG ONE!
- SSH x 20 IC
- GM x 15 IC
- IW x 15 IC
- Windmill x 15 IC (while making room for some walkers)
- Hillbilly x 15 IC
- Hackysack x 10 IC
(Very quiet pax, right up until this:)
- Backysack x 10 IC (after some ‘splainin’)
No, this was not Hotspot’s fault. YHC is working out a few kinks, and those moves actually seem to help before I take off running. So we did that. Before we took off running.
Thing1
Run up the hill to the corner, squat hold, 10 hammers IC, try not to get run over by the bus
Run down towards the gate, 10 plank jacks IC
Run to the basketball court and circle up for 10 Merkins IC, followed by a plank hold for countoff around the circle. Franklin’s #15 if you wondered. The number wasn’t important at the time other than for YHC to start to figure out number of teams for something later. But should’ve told pax to remember their number, as it was immediately useful in about 5 minutes. Live and learn.
Run back up the hill towards the corner, stopping for a set of 10 burpees OYO (Yogi wanted ’em)
Continue up to the corner, squat hold, then right into 10 Low Slow Flutters IC. Hold it for a six inch hold on Franklin’s 10-count.
Head downhill toward the circle. YHC had to all out sprint to get from the back to the front to stop the train from running too far at the circle. Circle up for a round of chilcutt jack x 10 IC.
Recover mosey towards the shelter, and pause for some more counting/crowd splitting. Really tried to put some thought into this guys, but math brain wasn’t working well today.
YHC was going to re-count, but sage pax said “just split us in half”…as you wish!
1’s took off running towards the 2nd bleachers at 70%, then backwards run back to the start, while 2’s did ALRSU’s. Flapjack.
Follow me for Thing 2.
Thing 2
Hmmm, a bridge. What do we do? Bearcrawl, that’s what. 3-wide bearcrawl down the bridge. Outta breath it sounded weird to Franklin. Me too Franklin, me too.
Squat hold for a quick moment to count off again, this time 1-5 and repeato. That done, we took off for karaoke. It is a long karaoke from the bridge to the pond. Ouch.
Forming up at the pond, we lined up in our teams of 5 (or 4) and did a sort of indian run-catch me if you can, where instead of stopping at the front of the line, you run from the back and make a full loop while the rest of your team mosey around the pond. Each team made 4 or so laps around the pond before YHC had enough. Yogi wisely supervised us all and the man put a hurting on his abs. It was very cool to see the speed you guys were putting into your sprints off the back.
Circle up back at the rockpile and find a nontraveler.
- Rockrows x 10 IC
- Rock curls x 10 IC (YHC was a little too ambitious with his rock here)
- Rock press x 10 IC
Rocks back, time to move again.
Double file indian run back to the bridge, squat hold.
Crawlbear back up the bridge. #crowdpleaser
Squat hold at the top, then mosey back to the shelter. Franklin continues to help YHC improve his delivery of instructions…thank you sir! 4-5 men/table for some stuff:
- derkins x 10 IC
- irkins x 10 IC
Head over to the shovelflag for some mary
- boxcutters x 10 IC
- freddie mercurys x 10 IC
- homer to marge with variations x 15 or so IC
Outta time and outta gas
2.3 miles, thanks fellas!
https://connect.garmin.com/modern/activity/1577569892
Announcements
- Didn’t announce it, but Coco’s guest Q at Phoenix tomorrow, with 0600 ruck option
- The Mule. Do it. March 4.
- The Bull. Do it. April 1.
- Not announced, but HH today at Bond Bros. 545pm. See Burt there for details.
- Unofficial(?) F3 meeting at Sovereign Grace Church, Apex with Yogi going it solo last few weeks. Get your bod bikini-ready with old school WWIIs and Burpees. No running. Come to Vesper for running.
Prayers
- Yogi’s young friend Gideon with recent successes
- Open Out’s coworker Natalie with sudden loss
- Khaki’s return from his powerful trip to India, with peace and guidance for next steps
YHC took us out with words not his own today.
NMS
You guys make this stuff fun. Truly an honor to “lead” today.
Not sure if y’all are just being nice, or if I need to crank up the intensity a little, as I only heard mumblechatter on the #problematic counting and crawlbears up the bridge. I view mumblechatter as positive feedback. Unless it’s negative.
I must say a hats’ off to Nature Boy (not in attendance today) on how he was able to craft something to say about everyone in his BB at his VQ Tuesday. I swear I was so focused on keeping us together and moving, and what was coming next, that I did not have the time to enjoy the company of the pax. It truly is a privilege to lead, but sometimes it’s just fun to be in the pax cutting up. I appreciate those that can lead AND have the fun.
On a personal note, and one that I did not share as an announcement or prayer concern, if you have a significant other in your life, kids, or living parents, let them know how you feel, and show them that you care. YHC had a big realization recently that time flies when you’re not paying attention, and you just might get left out. While pondering this I ran across this post. Give it a read. I did, and will again.
http://f3nation.com/2017/02/08/the-m/
Old Maid out
