13 PAX arrive to celebrate 3 years of Mustang but where is the Q, where is MetroDog? Meanwhile the Q calls Skipper to ask that warmups get moving and ask Clubber to do jump ropes. So…I end up laying down in my 2.0’s room to get her to sleep last night. So my phone wakes me and I get the 2.0’s and at this point I’m trying to get out of the house while my M is getting ready for work.
Warm up
Jump ropes with Clubber
Mosey to track (gates locked, detour to an open gate)
High knees / butt kickers back stretch
Monkey drill left through curve
Sprint front stretch
Monkey drill right through curve
Box jump up the bleachers / burpee down / dips at the bottom
Repeato x3
IR back out the open gate and around the perimeter fence of the football field to the baseball field (about .5 mile)
IR to Wicked Hill (next to the baseball field) for quadrophilia
Repeato x3
IR back to track entrance
B2W / Mike Tyson merkin after each
Repeato x3
IR to launch pad
30 dragon-walk steps toward practice field then run (keep order of arrival) rest of way to practice field
Q sorts groups matching first to last of groups
Grab a block for each group and line up across endzone
Bear block (bear crawl carrying block) to midfield run back tag out next person who runs out bear blocks to opposite endzone (PAX plank R /L/Center at each trade off)
Grab your block group carry around buildings and back (Cheetah attempts a block jailbreak. Not the pace the Q had in mind)
Pain station (10 trifectas for each PAX member)
Return blocks
Quadrophilia up hill and mosey to launch pad
Mustang Mary (regular’s choice)
X’s and O’s – Nittany
Flutter kicks Abrams style (arms up at a 90 to the ground) – Abrams
Dying penguin (alternating side crunches) – School Bus
Parker Peters – Mulligan
Freddie Mercury – Spork
Dr. W – Sonar
Jane Fondas – Closer
Sandie V – Clubber
REFLECTION
Proverbs 18:24 One who has unreliable friends soon comes to ruin, but there is a friend that sticks closer than a brother.
F3 is a reflection of that true friend. I appreciate each of you!
MOLESKINE
During the IR to the Wicked Hill Skipper points out “you’re losing them” but somehow we all make it to the hill.
The pace and extended runs due to the gates being locked kept the MC down.
Thanks to Moses, Jolly Roger and Cheetah for the the early Q’s that provided inspiration. Also, thanks Jeeves for the Bear Block idea.
LIFO – MetroDog War Daddy – Sonar
I hope everyone had as much fun as I did!
YHC MetroDog