Aaah…the cold weather has started to settle in and that means “constant movement”, a staple of an old-school F3 workout. 17 PAX posted at Crucible this AM to enjoy an off-campus field trip that left some wondering if their extra hour of sleep had them posting at Tahoe instead. This is what I love about the Crucible AO. There are so many options both on-campus and off in the surrounding neighborhoods. Today’s workout was one that I hadn’t done since May of 2015 and we had some ground to cover. Here’s what went down. You’re welcome…
WARMUP: 10 Burpees OYO, SSH in cadence (until Cinderella began asking about Wacky Jacks…soooo), Wacky Jacks x10. Enough of that, let’s move.
Jog halfway around the trail loop and cross Lead Mine Road, take a left up the hill towards Lynn, pausing briefly for the six. Plank hold and maybe some merkins. Continue jog to the corner of Lynn and Lead Mine. Squat Hold waiting for the six.
YHC explained that we had 1 mile to cover before hitting the greenway. With some stops along the way for various exercises. Let’s move…
Fast pace jog/run down Lynn towards North Hills Drive. 1st stop – find a spot on the guardrail.
- 20 Irkins OYO – Recover
- Partner up by speed (no fun to run alone)
Run with your partner to next stop at the entrance to a Dead End street. Plank Hold waiting for the six. 20 Merkins OYO. Recover and run with your partner down to the entrance of the Greenway. Find a spot on the guard rail waiting for the Six. 20 Derkins OYO. Recover. Mosey down steep entrance to the main Greenway path. Squat Hold. 5 Burpees OYO.
YHC checked his watch – 6am. We had 25 min to get back to home base. Keep moving.
Run with your partner about 400-600 meters down the path. Stop at the top of a hill – plank hold. 10 Spiderman Merkins. Keep running to the tunnel entrance. Bear crawl through the tunnel and Squat Hold waiting for the six. 20 Squats OYO. Keep running, brief detour at the back of Shelley looking for rocks (now covered in mud from the flooding). Reverse back over the small bridge.
YHC calls for Partner Chase. P1 runs, P2 does 5 Hand Release merkins. Keep chasing until we get to the Greenway side exit on the Shelley Lake path near the bench in the woods.
Wheelbarrow up the hill to Lakeway Drive / Flapjack as needed with your partner. Squat hold waiting for the six. YHC calls for Indian Run back to home base. Up the hill, right on Lakeland Drive, stopping to gather the Six with some merkins and mini derkins along the way. Left on Lake Park Drive, Right on the path parallel to Lead Mine Road, cross back into Williams Park.
Plank Hold waiting for the six. Chillcut with some 10 counts. AYG Sprint across the football field to the parking lot for Mary.
6 Min of Mary (literally)
- Flutter Kicks x 20
- LBCs x20
- American Hammers x20
- WWII Situps x10
- In and Outs x 20
- Spiderman Merkins x 20
- Putin (with leg lift)
- Sarkozy (with leg lift)
- Reverse LBCs x20
COT / Announcements / Prayer Requests
- CDC’s friend (or family member) with Cancer and her family
- Monday lunch time Bible Study at Panera Bread off Six Forks near The Forum (12-1pm) – going through the Sermon on the Mount. Upstairs when you walk in.
- Q sign up’s are available. Pick a time and AO or co-Q with someone.
YHC shared from Colossians 3 and the opportunity as Fathers that we have to encourage our children every day. Let us hold one another accountable to do so.
Papercut took out out in prayer.
MOLESKIN:
- Duff in a rare Crucible post. Come back again soon my 40 PAK friend. Where’s Zima?
- Number 5 returned 1 week after his FNG post. Great seeing you push yourself on the Indian Run. Keep posting.
- Cinderella is responsible for the title of this backblast. Wacky Jacks shall return – I put them up against Duff’s Seal Jacks any day. Both make grown men look silly but have clear cardio benefits that even Zima would approve of and/or participate.
- I think our total round trip was about 3 miles. The head lamps were a must. Looking forward to my next Q here.
