A fine looking group of 18 men started their day at Fission.
The Thang:
x = in cadence
Warm up run around the block:
SSH x 20
LBC x 20
Wind Mill x 10
Merkin x 10
Curb Merkin (left arm) x 7
Curb Merkin (right arm) x 7
Rosalita x 15
Run to greenway entrance:
No. of reps equal to the last two digits of the year you started F3, e.g. I started in 2011 so I do 11 reps of:
Burpees
Carolina Dry Dock
Diamond Merkin
Jump Squat
Wide Merkin
Al Gore between each set.
Run to LONG bridge on the greenway:
Cackalacka Choo Choo all the way across the bridge. We cycled through about 4 times.
Run back to greenway entrance:
No. of reps equal to 25 minus the last two digits of the year you started F3, e.g. I started in 2011 so I do 14 reps of:
Burpees
Carolina Dry Dock
Diamond Merkin
Jump Squat
Wide Merkin
Al Gore between each set.
Lunge walk to catch our breath.
Run to Mounty’s Hill:
Three times up the hill backwards with 4 burpees at the top each time.
Run to the corner:
Low Flutter x 20
Low Dolly x 20
Run back home
Partner Leg Throw Downs – 20
Plank for 30 seconds
Recover, Recover
Moleskin:
- Geek only sleeps 5 hours per night and then gets to the Standard. Impressive?? Except when he sleeps through all of his alarms and wakes up his wife.
- I thought we were never going to get to the end of the bridge during Cackalacka Choo Choo but I was determined to not stop short.
- Is it weird to say it’s not weird as we’re in Al Gore position and make room for two runners to go through our gauntlet on the greenway? Consensus is “Yes”.
- Jersey Boy didn’t know what Cackalacka Choo Choo is?? We have failed as a PAX if he hasn’t been taught that yet.
- Me to Soprano after our second stop at the greenway entrance: “I’m tired”. Soprano: “That makes all of us.”
- I’m just not in as great of shape as I was a few years ago – mostly because of my own laziness. When I try to deliver a beatdown that would have been hard but not completely draining a few years ago, I struggle. Only thing to cure that is hard work.
- Bagboy was hyping the Basin Run. Sounds like fun but I have another commitment that weekend.
- Hollywood bestowed the name of Bones on Chris for his second post. Welcome!