Also in attendance, but not yet registered on F3LakeNorman.com: Bessie, Clarkson, Ivan Putski, Uncle Si
FNG-1 is Steve Swing, now "HandsFree" (or "Hands Free") – welcome!
35 pax arrived at a freshly reconfigured and expanded LFC parking lot on the promise that YHC had something special planned for #TheFoundry. Indeed, upon their arrival, the pax learned that SPEED FOR NEED Nantan JRR Tolkien had made the trip up from South Charlotte to be with us today, and had brought with him 3 SFN racing chairs, which we would attempt to incorporate into our workout. Here's what we did:
Mosey around new expanded LFC lot to the usual area in the back. Circle up, disclaimer, welcome to Tolkien.
WARM-O-RAMA:
- SSH x25 IC
- Toy Soldier x15 IC
- Cotton Picker x15 IC
- Merican x15 IC
- Peter Parker Peter x15 IC
THANG:
Mosey to wall.
- 10 Burpees OYO
- People's Chair + Touch Them Heels x20 IC
- Balls to the Wall
- Repeato above sequence, replacing Touch Them Heels with Air Presses x20 IC
Mosey to pit area.
- Dips x20 IC
- Incline Merican x10 IC
- Slow Deep Squat x10 IC
- Decline Merican x10 IC
Mosey to racing chairs. Circle up for tutorial from Tolkien. Count off into 3 teams.
Complete 2 slow laps around LFC parking lot with team, taking turns pushing chair until all pax have pushed.
Get into parking lot lanes – one team per lane. All out sprint with chair down lane, around cone, and back. Pax take turns sprinting with chair until all pax have completed. Each team leads own set of exercises while pax are awaiting turn to push.
Chair chase – one pax on chair, rest of pax face down on ground. Pax on chair calls "go" and commences all out sprint to other end of lane. Rest of pax jump up and attempt to out-sprint pax on chair to end of lane. Repeato sprint in opposite direction with new pax on chair. Repeato until all pax have sprinted with chair.
Recover, recover.
MOLESKIN:
- Honored to have had JRR Tolkien with us today. Thank you, brother, for making the trip up, for giving the pax an opportunity to see and get their hands on these SFN racing chairs, and for letting the pax know what SPEED FOR NEED is, and how they can support it.
- On that note, pax – please sign up this week to run in the Novant Health 15K and 5K on Oct 1. F3 / SPEED FOR NEED will be pushing 4 racing chairs (with riders) in the 5K race, and we would love to have as many pax as possible running alongside these chairs, carrying shovel flags, etc. JRR Tolkien is inquiring about a possible discount code, and will follow up on that, but in the meantime, if you sign up today, use code "5OFFNH" to get $5 off registration. Note: there is no race-day registration for this race, so you must sign up by Sept 30 at the latest. For more info, see this announcement.
- Even if you cannot run in the race, please drop by the race (launching from Jetton Village, near Harris Teeter, at 7:45am on Oct 1) wearing your F3 gear, and look for the F3 tent. High five the riders, cheer them on in the race, and show your support.
- Come have a beer or three with the pax at Kilted Buffalo in Birkdale Village on Oct 17 from 6:30 to 9:30. We are raising money to purchase F3 Lake Norman its own SPEED FOR NEED racing chair, and your tips will go toward that effort. For more info, talk to Auto or DonHo.
- Thanks to all pax who posted today. Realize the workout was a little disorganized at times, but goal was to give the pax a chance to run with these chairs, learn about SFN, and hopefully get a decent beatdown in around that. If you left wanting more beatdown, I promise to smoke you all at my next Q. By the way, you all stink at counting. Seriously.
- Welcome to Steve Swing, now "Hands Free"! Also good to see Sensei out there again, fresh off his naming. Workouts won't get easier, but you'll get stronger. Hope to see you out again soon.
- Thanks to QBert for the opportunity to Q this morning, and thanks as always to Auto and Eeyore for the EH back in June 2016. I'm so grateful for this group.
Aye!
Turncoat