A Rush to 45
I proudly was site Q for Disney for more than a year “back in the day”. It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q. It was cold. Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush. Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work. It was a great group of 13 PAX.
FNGs: Are there any left in South Wake? Seems like a long time since I have seen a new name.
Warm Up: We did. We had “The Dark Side of the Moon” lined up around half the circle. I missed the memo about wearing all black. Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line. 100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back. 50 yard run, plank hold for six, LBCs ICx50, recover on jog back. 25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH. We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps. 10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs. Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3. Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q. Everyone for posting this morning in the cold, you are all difference makers. Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is. Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury. Took a silent 10 count for any unspoken and YHC took us out.
