Lesson Plan – The Mastodon
All BackBlasts BackblastsAugust 9th, 2017
Today 9 pax gathered around the shovelflag at The Pain Academy in Mint Hill to learn more about the Mastodon
WARMUP
- Mosey to the islands
- Broad Jump Island to Island
- Mosey to Bain School Road
- Lt Dans on the Sidewalk
- Mosey to the Corner
- SSH x 20 IC
- Merkins x 10 IC
- Monkey Humpers x 15IC
- Grandpa Jack x 10 IC
- Mosey to the Bus Gate
- NURBs down the Bus Driveway
- Mosey to the Fire Lane
MASTODONs are 4-legged animals
- In the Fire Lane
- Dragon Merkins from FIRE to LANE
- Crawl Bear from LANE to FIRE
- Run to the next FIRE LANE
- Rinse and Repeat for all 8 FIRE LANE points around the building
- Mosey to the Top of the Bus Pool
MASTODONs are territorial, roaming back and forth over the plains
- Run forward to BUS #6
- Do 6 Merkins
- NURB back to 0
- Run forward to BUS #12
- Do 12 Burpees
- NURB back to 0
- Run Forward to BUS #18
- Do 18 Air Squats
- NURB back to 0
PUMRAW
- NURB back up the Bus Driveway to the Bus Gate
- IW x 20 IC
- Merkins x 5 IC
- Mosey to the Corner
- Lt Dans on the Sidewalk
- Mosey to the Islands
- Broad Jump Island to Island
- Mosey to MARY
MARY
- LBC x 20 IC
- Kate Crunches x 20 IC
- Hold 6 inches
- Homer to Marge
- Rosalita x 10 IC
RECOVER RECOVER
NOTES
- Today’s lesson plan brought plenty of joy and gladness to the pax. YHC knows this because the pax were very expressive in their enthusiasm for each part of the lesson.
ANNOUNCEMENTS
- Monday Morning Wake-Up Calls just got a 0500 kick start – Pre-Ruck at 0500 at the Pile Driver!
- Grandfather Mountain Profile Trail Hike (CSAUP) – DATE is TBD (think mid-October-ish). The trail is rated as HARD, is approximately 8 miles long, climbs from 3744ft of elevation to 5986ft of elevation, and expected to take 5-6 hours to complete with a break in the middle for trail lunch.
This little adventure is sure to wear you out while building on the foundations of fitness & fellowship you have built in the gloom with the pax. This is not any kind of official F3 sponsored event, but more like a random trip planned by some guys that like to hike it hard. Of course, we will abide by F3 tradition regarding weather and safety. Chime in if you are interested and get ready for a whole lot of work, and an equal measure of play. Capable 2.0’s will be welcome. Consensus has yet to debate the allowance of capable Ms. - This Saturday THE VET will converge for the Launch of F3 Kannon (preblast information is here)