FNG-1 = John (Campbell?) from the neighborhood. EH'd by Sweet C. and others. 16-May-2018 Update: FNG John has been named "Hoodie". Noticed he is now registered on this website, so adding to the PAX list post fact-o.
It is spring. A second layer was required for YHC, but only for #TheStandard. The sweatshirt layer was not needed.
Auto runs a tight ship here at Arnie's Army. Believe YHC had signed up to Q several weeks ago, as there weren't many openings on the calendar. Also, this is a fine AO Sir, and the regulars are even finer. Thus, Arnie's Army is now First F Q Certified. (That's not really a thing…but Auto seems genuinely gracious about it, lol). Here is, roughly, what went down today:
0500: A run standard with: Magnus, Auto, Lego, Pop Tart, Gypsy, Major Tom, Big Montana, and YHC. Magnus was kind enough to hang back with YHC, as I didn't wish to cover the usual ~3 miles and also wanted to get back to the AO before 0525 to meet and greet bootcamp arrivers. As the rest of the crew rolled back in at 0528, and later as YHC noticed these guys covered 3.5 (!!) miles on Strava, I knew I made the correct choice.
0530:
Bid farewell to Major Tom (flying), Magnus, and Pop Tart (both with early work appointments).
Disclaimer given during a very brief warm-up:
WARM-O-RAMA:
- Short mosey with high knees out to the road.
The "Nothing Unusual Here" Thing:
- Bear crawl to the bridge. YHC was told this is not actually a typical thing or distance. Ooops.
- Sideways plank walk across the bridge. Also not typical? Perhaps YHC should read the backblasts more carefully.
- Lunge walk back over the bridge.
Double time back to the escalating pull up bars at the AO for:
- Partner up and get over the bars, help your partner if needed.
- Mericans x 10 IC
- Slow Deep Squats x 30 IC
- Re-peato all, except squats were done in regular cadence x 15 (Which, Lego correctly pointed out, was still 30).
Mosey to the now-covered park area (Birkdale is high class!), and split into 3 teams of 3 for:
- Team 1: Swing crunches x 20 OYO
- Team 2: Mericans x 20 OYO
- Team 3: Knee-ups x 15 OYO
- Cycle through all, then re-peato but dropping the reps by 5 at each station.
"Scrawny guy intermission" mosey back to the bridge for:
- Elbow plank x 1 min
Mary:
Mosey back to the AO. At the big tower there was a ~300 lb tire. Partner up for:
- 1 Team of 2 flips the tire 5 times.
- Everyone else: Low Flutter AMRAP
- Re-peato until every team has flipped the tire
- 1 Team of 2 flips the tire 5 times.
- Everyone else: LBC AMRAP
- Re-peato until every team has flipped the tire
Circle up by the cars for:
- Elbow plank x 1 min. Everyone stated their duration in F3.
Recover, recover. According to strava, we covered 1.4 miles in various ways.
NMM:
- Prayers lifted for our friend Olive.
- Roadie seems to be hitting personal health milestones these days…which is awesome to see. 8 months in F3, and getting beast-lier by the day. Aye.
- Gypsy is jacked. You know this is true when Uncle Rico agrees as well. Dude can run, too.
- Speaking of Uncle Rico, this dude can fly as well. If you say "Double Time it", that's exactly what you'll get from Uncle Rico, an all out sprint. Strong work today.
- Sweet C gets across the bars quite well for a big dude! Also, thanks for bringing out FNG John today. Hope to see him post again soon for his F3 name.
- This was only YHC's second post at Arnie's Army. The first was Feb 19th for Big Montana's VQ. I assure you, Big Montana's Q was harder! Big Montana can at least somewhat sympathize with "scrawny guy" things.
- Some thought Lego would attend the "Bonesaw" today, but we were happy to have him at Arnie's Army today. He crushed the workout as usual.
- Speaking of crushing the workout…Auto is a beast. Wore a 20 pound weight vest. He asked if there would be a lot of running…YHC said no but we covered more miles than planned. Scrawny guy issues! Also, thanks for running a great AO and allowing me to lead today. Enjoyed it.
- On a personal note, by my unofficial count, this was my 100th Q. Not trying to brag, but rather, YHC hopes there are hundreds more. F3 has been a game changer for me. Always a pleasure to lace them up with the men of F3.
Turnpike.