Flathead – F3 South Wake

Rocks In The Round

March 11, 2019/in Downtown Train /QIC: Nemo
PAX: Blue Hen, Brony, Coal Ash, Da Business, Flathead, Maybelline, Moby, Motor Boatin', Nemo, Pikachu, Shooter

2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.

Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot. We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises. Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks. Wash, rinse repeat. Sets were as follows:

Curls/Overhead Tris

Ground Pounder/Weighted Squats

Wonder Bras/Bus Drivers

Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.

Mad Mule meets Dora

October 13, 2018/in AO Post /QIC: Farva
PAX: Bio D, Chelsea, Farva, Flathead, PnG, Sticky Bumps, Yellowfin

Warm Up: several pax got about 5 miles EC in before the Q. At 7 we took off for a light jog and PNG led us in agility ladder work and stretches.
The Workout: Once the stretches were done we headed off around the track and crossed the street to the open field (which the Q did not realize was soaking wet, oh well). Line up and partner up for Dora:

100 pickle pounders

200 star jumps

300 LBCs

400 squat jacks

partner sprints to pole and recovery jogs back as the timer. Pick up the 6 when done.

Immediately upon finishing, hit the trail and head to the basketball courts for Dora rd 2

100 chill cut spiders

200 monkey humpers

300 flutter kicks

100 split lunge agility drill

partner ran to the other side of the court and did 5 Bobby Hurley’s around the 3pt line and back for the timer. Pick up the 6 and head out again.

Time was too short to fit in the 3rd Dora I had planned, so we headed back to the main parking lot. Had to break to name 3 FNGs as two had to leave for an appointment.

Mary:After naming the 3 and 2 left we jumped back to Mary for 1 minute Amrap of each: figure 8s, windshield wipers, twisting pistons, starfish crunches, heels to the heavens, and upper circle crunches clockwise and counter clockwise.
Announcements: Welcome Bio D, Yellowfin, and Sticky Bumps
Prayer
Family members sick and some in hospice. To be better men, brothers, husbands, and fathers.

Locked gates?! Mad Mule freestyle in JoCo

August 19, 2018/in AO Post /QIC: Farva
PAX: Burnout, Farva, Flathead, PnG

When arriving for my Q I was surprised to learn that a lot had changed in Benson. This included more fences being put up and they all had locks on them, which eliminated my planned workout using the fields and the area in between. Oh well, time to adapt and move forward with a freestyle beatdown!

Warm Up: circled up for warmups in cadence including: side straddle hops, imperial walkers, hillbillies, cotton pickers, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout:with the whole park (minus everything in the gates) bursting with opportunity, we took off on a jog. Immediately it became an Indian run until we got to the basketball courts.

4 corner burpee deconstruction

1. Merkins 2. Tuck jumps in plank hold 3. Squats 4. Burpees

10 reps each to start, 8, 6 (then hold for the 6), 4 and finished it off with 2 reps of each together

pick up the Indian run, this time dropping for 5 merkins before running to the front of the line. This continued back to the start with the picnic tables

1. Step ups 2. Irkens 3. Dips 4. Step ups. 10reps of each then 8,6, and 4 to finish off the picnic tables

Hit the trail again to make use of the new workout stations around the park

1. Sit-up and back extension stations – 10 reps each x 2 cycles, if you are waiting then you are holding plank on each station

2. Leg press – 30reps each x2 cycles through

3. Basketball court for Bobby Hurley’s around the 3 point line, run to other side and repeat, then back to start x2 rounds

4. Vertical pickle pounder machine? And dip station – 10 reps each x2

5. pull-up station x 10 reps

Mary: Burnout was asking about Sally, so I asked them which they’d rather do: Sally or Thunder? One of the pax asked what thunder was, so I chose thunder.

Circled up for explanation – constant side straddle hops with a burpee every time you hear the word “thunder.” I hit play on Thunderstruck and Mary began.

Burnout finished the hour out leading us in 3 minutes of stretching
Announcements: decision is being made this coming Friday about a huge grant for the park, where they can add more fields and features. Csaup in Cary oct 20th. Fuquay 4yr convergence the last Wednesday of this month. Potential for a legendary Benson CSAUP!
Prayer: the grant decision, family and extended family requests as well.

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