April 21st, 2016 By Exit54

Four PAX visited the District for Exit’s maiden Boondocks Q…

WARM-UP:

Mosey around parking lot island, alternating high knee, butt kickers, karaoke…

COP:
o Hamstring / calf stretches
o SSH x 20 (IC)
o IST x 20 (IC)
o Windmills x 15 (IC)
o Tricep / shoulder stretches
o Jihadis x 5 (IC)

THE THANG:

Mosey to the opposite parking lot island (to the left of the entrance)…

Circle Suicide (all PAX together):
• Run ¼ lap, turn around and run back to the start
• Run ½ lap, turn around and run back to start
• Run ¾ lap, turn around and run back to start
• Run full lap, turn around and run back to start

COP in the middle of the circle…
• One PAX runs the Circle Suicide on his own while the other three alternate between holding plank and Carolina Drydocks (roughly 45-60 seconds each). Mix in the occasional upward and downward dog poses as recovery.
• When the first PAX finishes, he joins the circle and a second guy runs the Circle Suicide
• Keep rotating until everyone runs

Mosey to the Gates of the Spooky Half…

Spooky Half Partner Run:
• Partner up… first PAX starts running at about 75% pace, second PAX does 5 burpees, gets up and sprints to catch up with his partner. When he catches him he drops to a 75% pace and the first PAX drops down for 5 burpees, then sprints to catch up.
• Alternate down and back until you return to the gate

Mosey to Mary…

MARY:

• LBCs x 25 (IC)
• Freddie Mercs x 25 (IC)
• Circle Supermans for 1 minute
• Alternating Scissor Kicks w/ hold for 1 minute

MOLESKIN:

Beautiful weather this morning, truly ideal conditions for my first lead at District 7. Turnout was small but dedicated F3ers all of them – always makes things easier on a new Q. Good to meet Thickburger for the first time, I was impressed by his ability to wear multiple layers, go 100% for 45 minutes, but still never break a sweat today. Guess I’ll have to present a tougher challenge for him in my next Q.

Credit to Deuce for posting on three hours sleep – apparently the Telware work schedule doesn’t always make concessions for the F3 lifestyle. Glad to have Minnow out there, he really pushed me on the Spooky Half – we didn’t have time for a REPEATO but I would’ve been reluctant to call one anyways. The Circle Suicide was full of misery as well. Participants always expect the running portion to be the hard part, but it’s actually your time to recover from the non-stop shoulder exertion.

Altogether I had a great time leading you guys this morning. Looking forward to more excruciating but rewarding beatdowns with you in the future.

/Exit 54

Boondocks, District 7

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