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F3 MeCa | July 19, 2019

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Forearms were on Fire!

  • When: 03/16/19
  • QIC: AstroVan
  • The PAX: Othello, Big Tuna, Deuce, AstroVan


The Mineshaft Regulars met in lot 7 for another epic beatdown at The Mineshaft! We moseyed toward the vast rock pile, with the standard AstroVan warm up thrown in the middle.

The Thang –
Grab 2 rocks with 2 specific instructions. Be able to run with them and have them be big enough to use them for lifting. For a few minutes it seemed as the whole workout was going to be us picking out just the right rocks. I gave a 10 count to end the search and then I announced the workout. We start with a rock lift, then run for 30 seconds, down the greenway. The run was split into 3 sections … 10 seconds of mosey, 10 seconds a bit faster and 10 seconds of sprint. Stop, lift the rocks and repeat the run, lift, run, lift and so on until reaching 49. Turn around and come back in the same fashion.

Return the rocks and head to Craver Rd. Run 3 street lights up the hill and back 1, do 3 Merkins, Run 3, Back 1, 3 Merkins and so on until reaching the traffic light. Running out of time so mosey back to the parking lot, with one stop for some reverse crunches and a AYG to the shovel flag to finish right at 8:00 am.

Namearama and COT

Moleskin
– Thanks for joining me! Hope this was effective for everyone. Surprised a bit that we got over between 3 and 3.5 miles. I know by the end of that run, my forearms were screaming at me!
– Big Tuna definitely regretted his rock choice. Since we offered to share his rocks, the rest of PAX regretted his decision making skills
– Nobody out-sprints Deuce … right Othello?
– Gotta watch Othello during a pre-run. He has a way to get you moving faster than you really want to be.

AstroVan

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