A lucky thirteen came out to the Quarry in preparation for the unofficial start of summer with a helpful Water Safety Public Service Announcement and visual aid brochure. The group assembled proved to be both amphibious and ambidextrous.
Warm-O-Rama
Run to back parking lot. SSH, TS, Windmill and Cherry Pickers
The Thang:
The Murph
One lap around the school followed by 10 sets of
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10 pull-ups
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20 mercans
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30 squats
We then did a couple laps around the track and followed by
- CDD
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Apollo Anton Ono
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Diamond Mercans
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Burpees
Mary
Ab sampler across the Pax as follows:
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W/V ups – Natty Lite
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Can Opener – Pinky
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Leg lifts – El Tigre
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Mason Twist / American Hammer – Slow Roll
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Box cutter – Grip
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Low flutter – Arizona
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Freddie Mercury – 704
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Leg raise 60 seconds – Hochuli
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Low Dolly – Tool Time
Moleskine
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Welcome 704 back into the F3 rotation after a dual hip replacement and doctor clearance. Great to see you back.
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Pinky is soon to be summering in the Hamptons and should be more regular in the MIL rotation
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We divided and conquered to do the Murph reps today due to the strong numbers. Q is honestly not sure if he did 8,9,10 or 11 sets since I did miss the group accountability aspect in counting when doing this together
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From the big idea department – You could use a 5 gallon keg to fill and then serve carbonated mixed drinks on tap. That will surely leave a mark, so may only be appropriate for something like a kids birthday party
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The leading cause for hip replacements in males younger than 40? Promiscuity
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Technically the Murph has a 1 mile run bookended at the beginning and end but we may have shortcutted that some. Or a lot.
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The Lake Norman Relay is an F3 sanctioned event and will be occurring on Saturday October 19th. https://f3lakenorman.com/announcement/the-lake-norman-relay-coming-to-you-on-october-19-2019-save-the-date
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For runners, the teams (up to 6) will need to complete the following:
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Four (4) 5K Loops, and
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Four (4) 10k Loops, and
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Four (4) 15k Loops
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That is 120k total for roughly 72 miles.Which is about 12 miles each for a team of 6, give or take
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While Q does not like running that much (I’m conflicted), the compelling aspects of this event look to include:
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Its local
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There are no vans to rent
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You do not have to have a set order to run your loops
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You get to have a tent city and relax in a lawn chair between legs
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Proceeds from the race are for charity
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The loops will start and end at a brewery (D9)
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Whaddya think about an MIL F3 team?
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There were some good water safety lessons shared today
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The Monday Memorial Day workout for Momentum Monday may be led by Mojito and also may be moved back to 7 am to allow for more to participate. Stay tuned
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Including the helpful water safety graphic shared in the pre blast one more time for your reference purposes
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I kid because I love
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That was fun. Great job men!