November 12th, 2016 By AstroVan

YHC loves his buckets. A number of months back I bought 6 Pickle Buckets from Firehouse Subs for the purpose of causing pain at F3 workouts. Is that weird?? Here is what we did:

After running in from a pre-run with just a minute or two to spare (wrong turn caused extra mileage and extra time), YHC grabbed 4 buckets, gave a lame disclaimer and moseyed toward the track. Not needing the Wizard to wave his magic wand (the key to the gate), finding the gate open we headed down the stairs to the track. Warm Ups consisted of SSH, drop a bucket and mosey to next corner of the track. Windmills, drop bucket, mosey to next corner and so on with Cotton Pickers and Plank Jacks.

The Thang
In each bucket was 6 slips of paper. Each person picks a slip, does the exercise and then runs to the next bucket. This goes on AMRAP until time is called. The exercises were as follows:

Bucket 1 – 25 LBCs, 30 Low Flutters, 30 Hello Dolly, 15 Reverse Crunch, 15 WW2 Sit-Ups, 20 Pretzel Crunch
Bucket 2 – 60 Second Elbow Plank, 40 Mountain Climbers, 30 Second Right Arm Plank/30 Sec Left Arm Plank, 20 Squat Thrusters, 30 Plank Jacks, Bear Crawl to Next Bucket
Bucket 3 – 20 Squat Thrusters, 30 Dying Cockroach, 20 Crunchy Frog, 40 Mason Twist, 20 V-ups, 20 Pretzel Crunch
Bucket 4 – Sprint to Next Bucket, Quadraphelia to Next Bucket, Crab Walk to Next Bucket, Sprint to Last Bucket and do Exercise, Run Suicide using next 2 Buckets, All PAX Run a 400M Lap

We ran this for about 20 minutes, then looped back and picked up the PAX for one final lap as a group. Final Lap consisted of Sprint to Next Bucket, Mason Twist, Right/Left Arm Planks, Pretzel Crunch and a AYG last 100m sprint to finish the lap.

Mary was a few minutes of stretching

Announcements
Christmas Party for DH – ????
Run Run Rudolph 5K – Dec 3rd
F3 Dads – Sat after Thanksgiving, 9am Mallard Creek Park
There are a couple of local families in need – See Meca Email for info

Moleskin
– Thanks for following out there. Hope everyone got something out of it. I know I did.
– The Dawg House needs Q’s! Even if you haven’t done it before, find someone who has and co-Q.
– Sorry for the delay in getting this BB out

The Dawg House