October 1st, 2017 By Buckwheat

9 men showed for the HEC beatdown pre-run, despite YHC’s miscalculation on start times the day before.  Laser, 2 Step, Blind Date, Mr. McFeeley, Gordo, King Louie and YHC took on the 4 mile option of a two-mile route that was quite confusing for some, well everyone but YHC.  Unfortunately, our AO isn’t surrounded by a neighborhood or streets with sidewalks, so we have to utilize parking lots primarily.  #Noteasytomapouttwomilesinaparkinglot!  2 Step had to take a break between the two routes to take a growler.  He thought he was going to have to go home to handle business, but was elated when YHC told him about our on-site bathroom.  He took too long, so we left him when starting the second “loop.”  Hammer and Hot Wheels joined us for the second loop.  It didn’t matter that we left 2 Step in the bathroom as he caught up to us midway through and passed us.  I guess 2 Step was mad at us as he packed up his stuff and went home after the run.  Just kidding, he had an early sporting event to get to.  Thanks to all who joined YHC for the pre-run.  TClaps to Mr. McFeeley for knocking out the four-mile pre-run, beatdown, and then a short run afterwards to reach six miles!

When we returned to the parking lot, a nice crowd was forming for the beatdown including two FNG’s.  A total of 20 pax for the beatdown.  Highlands, Tradition, Davis Lake, The Precinct and Comanche were well represented!

YHC kicked things off with a thorough disclaimer, intro of our three Q’s today followed by a short mosey and warm-o-rama:

SSH x20IC

2 Yurpees

IST x15IC

4 Yurpees

Windmill X10IC

6 Yurpees

Low Slow Squats x10IC

8 Yurpees

I was planning to do another warm-up exercise and finish w/ 10 yurpees, but got bored.  Let’s mosey and get The Thang started:

Mosey to main lot in front of high school for some time clock merkins on a curb (10 @ 12:00, 10 @ 3:00, 10 @ 6:00, and 10 @ 9:00).  Air Squats while waiting for the six.  Short mosey and lets do those 10 yurpees now.

Run to back of high school bus lot near baseball fields and halt for instructions.  20 WWII sit ups at the top of the hill, run down the hill and do 50 LBC’s (single count), run to your choice of two sets of stairs for spider man merkins.  Do 20 more WWII sit ups at the top of the hill.   Time for Hammer to take over.

Two lines for an Indian Run back to Cox Mill Rd.  Cross and mosey down to our cinder block/brick stash.  Your choice.  As soon as Hammer said mosey, a few (myself included) traded in blocks for bricks.  Short mosey to end of bus lot and stop for sets of 17, 13, & 9 shoulder presses followed by brick merkins.  Mosey with coupons to back of school for sets of 17, 13, & 9 Sumo Squats and block/brick hops.  Walk with coupons back to stash zone, doing curls on the way.  Store coupons under the trailers and Chicken Coop took over here.

Quadraphelia up Hate Hill.  My legs were done at this point!  Calf raises on curb and count off 1, 2, 1, 2.  1’s run to bottom of grass hill and frog hop back up (timer).  2’s do negative pull ups on shelter roof beams or playground equipment.  Repeato.

Grab some wall for 15 DEEP step ups each leg.  OUCH!  Top that off with 15 dips on the wall.  Back to the shovel flag for a short MARY.

Flutter Kicks X25IC

Low Dolly X25IC

We finished up a little early to allow Guinness and others to promote the importance of the HEC and how it has worked for everyone that has followed the plan.  Especially Laser who has lost 47 pounds since the spring.  TClaps, brother!

Day Late and Sore Moleskin:

1. Welcome FNG’s Narcan and Algorithm!  We hope you enjoyed your first F3 experience.  We hope you come back to join us.
2. Thanks to all for making the trek to #Comanche.  It was a pleasure to host/co-Q.
3. TClaps to all who did the pre-run as well.
4. Coffeeteria was held at Dunkin Donuts.  Not sure how many went as I had to bail right after the beatdown to coach my son’s football game.  We CRUSHED Mint Hill 32-6!
5. Sound off below.

 

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