13 Pax on a not-too humid day at Fission. Here is roughly what went down.
WARM-O-RAMA:
- Lunge walk to a less busy part of the parking lot. Circle up, disclaimer given.
This sequence YHC found on the F3 Rucking Facebook page:
- Peter Parkers
- Parker Peters
- Mountain Climbers
- Shoulder Touch Mericans
- Makhtar Ndiayes (You don't pronounce the "N" !!!)
- JLOs
- All above x 10 IC except the last 2 were x 5 IC
The Thing:
Mosey around the Harris Teeter to this road. Partner up:
- Partner 1: Hand-release Mericans
- Partner 2: Runs a ways and back
- Flip flop and repeat-o until 75 reps? Or maybe it was 100
Mosey to the wall:
- Partner 1: Wall sits
- Partner 2: Bear crawl a ways and back
- Flip flop and repeat-o, but with crab walk
- Flip flop and repeat-o, but with lunge walk
Mosey to the Harris Teeter front parking lot. Find a line for:
- Partner 1: Line jumps x 25 OYO
- Partner 2: Elbow planks
- Flip flop
- Partner 1: Jump Squats x 25 OYO
- Partner 2: Elbow planks
Mosey towards our cars for Mary. (Ok, mosey toward where the majority of Pax parked today)
Mary:
- Sideways plank walk a short ways
- Crunchy frog (facing uphill !) x 15 IC
- LBCs x 15 IC
- Low flutters x 25 IC
Recover, recover. This was only a ~22 minute workout. We then convened for MQ School at Dunkin Donuts
Moleskin:
- Apologies Canuck who didn't know this was a shortened bootcamp. No worries, he simply kept running until he got his 45 minutes in.
- Appreciate everyone who came out to the MQ School. Everyone contributed greatly to the conversation, much appreciated. There is much to write and much to distill from the discussion, but I think I will do so in a separate backblast / "Preblast"; to also include information from tonight's session.
- Rest assured YHC came away from our discussion as I always do – knowing that our region is in good hands with so many Pax that care and make our region great. Aye!