December 22nd, 2019 By Blue Crush

I arrived a few minutes early to see a few cars but no PAX.  A few moments later Nimbus Rucked into to the parking lot warmed up and ready for a beat down.  Time to start…oh wait an unidentified car of 2 possible F3 brothers puled in.  AO FNG Tarheel from Winston and is FNG father showed up to start their Saturday with a VET beat down that went like this.

Mosey out of parking lot around far side of the soccer field and circling up by the gravel lot between the soccer field.

Disclaimers was given

Warm Up:

• SSH X 20IC
• IW X 15IC
• Wind Mill X 15IC
• Cotton Picker X 15IC
• Squats X 15IC
• Mountain Climber X 15IC

The Main Thing 

Part 1

Lieutenant Dan with 8 mercians and 8 mountain vlimbers that went like this.  Starting at the end line of the field perform 4 walking lunges, 1 squat, 8 mericans and 8 mountain climbers.  Then perform 8 walking lunges, 2 squats, 8 mericans and 8 mountain climbers.  Continue this patter increasing the lunges and squats by 4 more lunges and 1 more squat each set until 32 waling lunges, 8 squats, 8 mericans and 8 mountain climbers are completed.

Mosey to rock pile.

Part 2

Select a size appropriate rock and perform 6 rounds of the following.  15 Rock Presses, Mosey to handball court, 10 flutter kicks, mosey to monkey bars, 5 chin ups, mosey back to starting point and repeat 5 more rounds.

Part 3

Gather at Picnic Shelter and perform 2 rounds of 15 Dips IC, 10 step ups each leg. 15 mericans IC and 15 LBC’s IC.

Mosey back to flags for Mary.  25 IC Flutter Kicks, 15 IC KTE’s, 15 Heals to Heaven and 1:15 minute plank.

Name-a-rama

Our running pax showed up just in time for COT.

Moleskin:

• Tarheel you are always welcome to join us when you are visiting from Winston Salem
• Dawg Pound, welcome to F3.  We look forward to you joining us again.  Strong work today.
• Nimbus, Great to see you as always and pushing yourself with a pre-ruck.  I look forward to joining you on Rucks
• Silas, string work running 7+ miles
• Chum and Toughskins strong work in 7+ miles as always.  Constant leaders by example.

 

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