Kept it simple this morning. 45 minutes of running and carrying sandbags.
DATE: 8/19/2021 AO: Falcon Hill TIMEX: 0530-0615 WEATHER: 71° and soupy Q: Crockett PAX: Fence Post, Cobra
Warm-o-rama
Some simple stretching followed by 20 SSH IC to get the blood moving a little.
The Thang
Do laps around the track. Two PAX start with 60# sandbags. If you have a sandbag, walk. If not, run until you reach a PAX with a sandbag, then take it from him. Do this for ~40 minutes.
End with Crockett Special: BatWings IC x20
Mumblechatter
Carrying heavy things is a fundamental part of life; far more so than pushing things. The Delta Coof seems to be hitting closer to home for many of us. Fence Post and YHC may still have sand in our shoes from Saturday. Not sure.
At 7:30 pick up the six, grab water, and head to midfield. Let’s hold an AL Gore and talk about pain.
Kenji Miyazawa said “We must embrace pain and burn it as fuel for our journey.” Are you letting the pain in your life crush you or are you embracing it and burning it as fuel to help you Accelerate?
Enough talking. Round 2 of 4-Corners. Keep going until 7:50.
At 7:50, pick up the six and Mosey back to the flag.
Burpees OYO x5 (per Meatball’s request for a suggestion)
Celebrate Beamer’s birthday with 7 burpees IC (On Beamer’s count)
Crockett Special: end it with Bat Wings IC x20
Mumblechatter
Crockett counts to 4 differently. New Jersey is the red haired stepchild of the east coast. Running 2.0s can become clotheslined 2.0s if Overhead Claps are involved. Beatdowns are way better than hiking with copperheads. Happy birthday to Beamer! Welcome to Quattro, Sink-o, and Doodle from F3 First State and FNG John AKA Shortstop! Also… DOUBLE BINGO!
AO: Falcon Hill Date: 07-20-2021 Time: 0530 PAX: Fence Post, Ditka, Tails, Crockett, Pavarotti, Jiffy (q)
WARMARAMA:
Side Straddle Hops IC x12
Merkins OTD x12
Imperial Walkers IC x12
Flutter Kicks w/ Block IC x12
Squats w/ Block IC (yes, we mean 4-count) x12
Block Curls IC x12
Block Rows (Jiffy style) IC x12
THE THANG: The Al Carmichael
Start at the east end of the field where the curve straightens out. For each set, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more, changing the exercise each time.
Burpees
Squats
Merkins
Crunches
Repeat 1-4 as time permits
Count off | Video | COT | Picture
Mumble Chatter
Jiffy is still learning to count with his shoes on.
The football field sprinkler system turns on promptly at 6am.
F3 Dayton 