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F3 MeCa | April 25, 2019

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Soggy Hill Sprints

  • When: 3/21/2019
  • QIC: Blowout
  • The PAX: Schoolbus, 2Step, Softwood, Blip, R2D2, Meola


I was a little worried when I awoke to discover that it had rained the night before as I had planned an entire workout around hill sprints up and down a very steep and grassy hill.  However, the 7 PAX that posted at the Davis Lake clubhouse are hardier than I gave them credit for as there were wasn’t a single complaint to be heard.  Of course, it wouldn’t be a Davis Lake bootcamp if we didn’t throw in some painful and unnecessary exercises utilizing rocks (boulder for 2Step) in between sprints and merkins. It went a little something like this:

Warmarama:

  • 30 SSH
  • 10 IST
  • 10 Windmill
  • 1-Minute On Your Own Stretch

The Thang:

Mosey from the DL Clubhouse to Capitol Hill for some wet hill sprints.  YHC instructed everyone to pick a sizable rock for upper body exercises at the bottom of the hill.  We completed several circuits including an uphill sprint (100%), a body weight exercise at the top of the hill, downhill sprint, and a weighted exercise with rocks at the bottom:

  • 1st Circuit: Uphill Sprint, 10 Decline Merkins, Downhill Sprint, 15 Overhead Tricep Extensions; Repeat 2X
  • 2nd Circuit: Uphill Sprint, 15 Incline Merkins, Downhill Sprint, 15 Shoulder Press; Repeat 2X
  • 3rd Circuit:  Uphill Sprint, 20 Dips, Downhill Sprint, 20 Rock Merkins (10 Each Arm on Rock); Repeat 2X
  • 4th Circuit:  Uphill Sprint, 20 Squats, Downhill Sprint, 20 Curls; Repeat 2X
  • 5th Circuit:  Uphill Sprint, 10 Plank Jacks, Downhill Sprint, 15 Squat Press
  • 6th Circuit:  Uphill Sprint, 10 Decline Merkins, Downhill Sprint, 15 Bent Over Row

Put the rocks back and Indian Run back to Davis Lake Clubhouse for Mary.

Mary:

  • 50 Low Flutter Kicks
  • 20 Freddie Mercury
  • 10 Reverse Crunch
  • 5 X’s and O’s
  • Homer to Marge

Announcements: Do your backblasts. F3 Guns and Poker 4/2/2019 6:30-9:00 PM at the Range at Lake Norman.

Thanks for posting and suffering through this workout with me!

Blowout

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