September 16th, 2017 By Gamma

By 0657 a pax of only 4 wondered if we had the right day/AO. Fortunately the next three minutes brought 10 more. Promptly at 0700, we got after it…

Warm-up
SSH x20
Mosey down the path to the track.
Slow Air Squats x10
Mericans x10
Continue around the track to the shed for the Main Event

Grab 14 (40#) sandbags and partner up
P1 carries both bags over shoulder and starts walking the track.
P2 drops for 10 Mericans, then sprints to catch up to P1.
Flapjack, and continue around both fields to the sod farm

3 rounds of:
10 Burpees (with a side jump over the bag)
10 Overhead Presses
10 Sit-Ups w/the bag on your chest
…or whatever Water Bear was saying…

Grab your bag and slow shuffle down to field next to the crust-covered pond
Sandbag Webbs (1 Merican, 1 Overhead Press…up to 5 Mericans, 5 Overhead Presses, back down to 1/2)

Up Heartrate Hill to the shelter and drop your bags on the table
5 Burpee Box Jumps each minute for 7 minutes

Bags over shoulder once again, and down to the soccer field.
10 Mericans at the bottom, 10 Dips at the top. Repeat with 8, 6, 4, 2

Mary
Flutter Kicks w/bags pressed x20
LBCs w/Bags on your chest x15
Low Dollys w/bags pressed x15
Heels to Heaven x15 (courtesy of Escalade)
Some exercise that looked suspiciously like Homer to Marge, w/bags pressed

Return the bags to their home, then up to the road
Backward Run to the turnaround
Pretzel Crunches x20 each side
Finish up with some runners’ stretches

COT

Sandy Moleskine
1. Thanks for coming out. As Tumbler shared, I hadn’t been to an F3 workout in two weeks. Felt great to be back.

2. Nice job by the Broker Arrow duo staying with the pax for most of the workout, breaking off and/or modifying when necessary. We want to push ourselves, but have to be smart as well.

3. A few announcements from Diesel (aka “Target”):
*Santa Scramble 5k – 11/18/17
*Huntersville Half – 12/09/17
*Tough Mudder Carolinas – 10/20 and 10/21/17

4. Sticking with the “let’s talk about Christmas stuff before it’s even Halloween” theme, Dick Tracy gave a heads up about our annual Christmas Party. Looking at a change of venue this year, possibly Cabarrus Brewery or 26 Acres. Stay tuned.

5. So while we’re at it, Custom MeCa GoRuck Tough is scheduled for Friday, March 16, 2018. For the record, six months is more than enough time to train for one of these events, and today was a good first step. See Gamma for details or join the “all-things-rucking” channel on Slack.

6. Good times at coffeeteria as always. Oz pulled a #Starsky, but the real Starsky confused us all. What do we call it when he does the pre-workout Bull Run, skips the workout, then comes back for coffeeteria in street clothes?

Cheers,
Gamma

Harrisburg, The Rail Yard

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