6 Men of F3 came out to North Meck Park with joy in their hearts in FEAR in their minds, but took on a mini-Spartan Sprint & bootcamp combo.
Mosey down toward tennis courts.
Warmorama-
SSHx25 IC, Toy Soldier x 10 IC, Mericans x 10 IC, IST x 15 IC
Mosey to Rock Pile for traveling buddy, then mosey to baseball field sideline fence
Fencing –
Round 1 – up & over fence jumps 7 times, then run across field to light pole & back, over fence, plank it out.
Shoulder press x 10 IC at fence
Round 2 – Rock Explosions (deep squat with rock, then throw as far as you can over fence, repeato to 7 times, then run to light pole & back, rock explode over fence, plank it out
Goblet Squats x 10 IC, Curls x 15 IC
Round 3 – Rock Explosions repeato but carry rock on shoulder or Zamporini to light pole & back, rock explode over fence, plank it out
Skull Crushers x 10 IC
Mosey with rocks to bring them home. Mosey to lower pavilion.
Pavilion-
Picnic table exercises
Dips x 15 IC, Box Jumps x 10 IC, Inc Mericans x 12 IC
Mosey to playground around corner
Playground-
5 entry points to playground not including slides
Entry 1 stairs, go directly to 6 pull up loops to monkey yourself across
Entry 2 angled rock climbing wall, back to loops across
Entry 3 vertical rock climbing wall, loops across
Entry 4 metal cargo netting, loop across
Entry 5 angled iron bar stairs, loop across
Peoples chair waiting for the 6. Air Press x 20 IC
Back to picnic tables for repeato on prior
Dips x 15 IC, Box Jumps x 10 IC, Inc Mericans x 12 IC
Mosey back to parking lot for MARY
MARY-
Slow LBC with 5 second hold each crunch x 10 single count
Low flutter x 20 IC
Rosalia x 20 IC
Mason Twist x 15 IC
30 sec elbow plank
Time – DONE !
Rumple Moleskin:
1 – North Meck Park continues to reveal great AO options. Used a different baseball field at a different angle, good fencing, and spacing.
2 – Viking regulars were pushing hard today. These 5 are part of the Core of these challenging Bootcamp workouts.
3 – Good to see Boar Dog & Boar Hog. Hurley gets the most cardio continually running as we are stationary many times. That pup needs a Garmin. Mileage would be shocking.
Thanks to F3 for continuing to challenge and push me. Making my weaknesses (track work) better and strengthening some strengths. Be the F3 pax that helps a stranger today. Little efforts in your mind can be huge in mind of one you help.
AYE !
MAYHEM (in the AM)