The Sky was angry that morning toward the end of 2016, but Fission was on just as the rain subsided ! 9 Ducks took on the Crazy8 Challenge and came out Winners somehow ! 46 temp with 85% humidity opened the pores to give us the healthy man glow – over other rugged manly stuff ! This is what all the Excitement was about…………………..
Short Mosey just outside parking lot for warmup.
Warmorama:
Windmill x 10 IC, Mericans x 10 IC, IST x 10 IC, Toy Soldier x 10 IC, then finally the SSH x 20 IC (note: Pax don't like doing SSH at end of warmup. See Complaint dept)
Crazy 8: 2 loops with the first loop / 4 corners right in front of us down to Bailey Rd
Loop #1 of the 8:
Mericans x 10 IC, Squats x 10 IC, LBCs x 15 IC, mosey to middle of next section at bottom of Mounties Hill.
Scorpion DD x 10 IC, Jump Squats x 10 IC, Rosalita x 20 IC, run up & over grass hill to other side,
Diamond Mericans x 10 IC, Squats x 10 IC, Mtn Climbers x 15 IC, mosey rd to Bailey Rd sidewalk
8 Burpees OYO, Alt Lunges x 10 IC, Peter Parkers x 15 IC, mosey Oakhurst Blvd to next loop of the 8 / 4 corners
Loop #2 of 8: includes more wet grass than #1
Mericans x 10 IC, Squats x 10 IC, LBCs x 15 IC, run across grass thru gazebo,
Scorpion DD x 10 IC, Jump Squats x 10 IC, Rosalita x 20 IC, run L shape to top of loop,
Shoulder Touch Mericans x 10 IC, Squats x 10 IC, Mtn Climbers x 15 IC, run straight thru park grass near new Viranda apts,
8 Burpees OYO, Alt Lunges x 10 IC, Curb Peter Parkers x 10 IC (toes on curb, slower motion)
* Just realizing I smell like a wet dog as I'm typing. Really honey, F3 workouts are normal ! That's not Thunder in December.
Mosey down Oakhurst Blvd for some rail roading.
Rails:
Calf raises x 20 OYO, Incline Bar Mericans x 15 IC, Single Leg Squats x 10 IC
Slow Mosey across Bailey Rd – YHC instructed Speed Variation Run around Loop #1, 1/4 speed, 1/2, 3/4, then Sprint to Finish.
Quadrephelia half way up, then Lunge Walk with Air Press to STOP sign – Sucky ! KMOA at this point – Phew !
Circle up, Wide Mericans x 10 IC, Break Dancer x 15 IC, Squat x 10 IC
Mosey back to parking lot for Mary:
MARY: Pass the Buck
The Geek – Xs & Os x 15 IC
Jimmy O – Dying Cockroach x 15 IC
Maxwell House – Man Maker Mericans x 15 IC (trying to let YHC know he can take much more than he thought ) Stud
Thug – LBC x 30 IC (just dumb – but good abs – ha)
Time – DONE !
Rumple Moleskin:
(1) Thanks to The Hippie for allowing me to Q the Fission Men ! In Lake Placid with family sounds pretty good to me ! See him Sat at New Years Convergence at BRP at 7am.
(2) 95% chance of rain between 5 & 6 am had many pax skeered, but 9 beat the FS into submission.
(3) Be on lookout for The Beer Mile at Sat Convergence at end. 1st F Q Dallas says get your 4 man team together !
(4) The Geek loves poking me when I Q. How do you tire someone who runs like a Deer, & does Mericans till the cows come home ! He may need to move on to GoRuck for Challenge. Macho !
(5) Have to remember when YHC moved here over 6 years ago as I try to brush my teeth and lower back spasms at the sink what kind of shape I was in & worse limited man time. "Only you can change your life. No one can do it for you" – Carol Burnett. So simple ! F3 only works if you work it !
Love It !
Mayhem (in the AM)