• When: 2021-01-30
  • QIC: Harper Valley
  • The PAX: 16 PAX: Cornwallis, Heisenberg, Stats (Respect), LizardMan, Tweetsie, Ragdoll (Respect), Bolt (Respect), Neon (Respect), Sacagawea (Respect), Abacus (Respect), HopeSolo, Mayhem (Respect), Crackhead (Respect), Abby Wambach (Respect), Whaler (Respect), Harper Valley (Respect)


RUN TO THE COURTHOUSE

Conditions: Cold and Brisk 27 Degrees

Intro:  It has been a minute since YHC held the Q on a Saturday.  I was violently reminded this morning that 60 minutes is 15 minutes longer than 45 minutes and adds a boatload more in pain and loss of oxygen.  Also, I have long wanted to see the PAX make it to the Courthouse steps for a public display of F3 at the Halls of Justice.  YHC failed to realize how much running would be required.

Goal:  Stay moving, Stay Warm, Stay off of anything Wet, Stay Away from Bricks and Blocks, Get to Courthouse Steps and back without passing out or going over in time.  Mission Accomplished but came close to passing out in the final leg and at breakfast.  I think I heard Tweetise exclaim or maybe it was the voice of God at the last step of the ladder: “Just get it over with!”

Disclaimer:  Not a professional!  Modify as Needed.

Warmup:  At the Corner of Fair and Chestnut.
SSH X 10 IC
LBAC X 10 IC Forward and Backward
OH Hand Claps X 10 IC
Stretch Left Over Right and Right Over Left

The Thang:
Run from Corner of Chestnut and Fair to Courthouse Steps and stopping 10 times to perfrom the ladder of the following:

Burpees
Flutter Kicks (L/R-=1)
American Hammer: (L/R-=1)
LBC
Merkins
Squats
Lunge Walk (L/R-=1)

The ladder or escalator would go 10, 9, 8, 7, 6, 5, 4, 3, 2,1 = 55 of each of the above.

Liberty at The Halls of Justice:
Pax partnered up to perform the following exercise on the Steps of the Courthouse.
Bear Crawl Up
Bear Crawl Down
Fireman’s Carry of Partner Up the Stairs and Run Back. (Switch)
Wheelbarrow Up Stairs and Run Back (Switch)
                          RINSE AND REPEAT

Return Home by running the same route with a slight modification for time and repeating the same exercises but counting up.

Burpees
Flutter Kicks (L/R-=1)
American Hammer: (L/R-=1)
LBC
Merkins
Squats
Lunge Walk (L/R-=1)

The ladder or escalator would go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 = 55 of each of the above.

Total Exercises:  110 of Each of the above.  Running:  A little more than 2 Miles.  2 Rounds of Bear Crawls, Firemans Carry and Wheelbarrow up stairs.  We did add at stage 5 return.  10 Hello Dolly, 10 BBSU, 10 Carolina Dry Dock. (added so YHC could catch his breath)

BOM:  Countorama, NameOrama.  Prayers for Mike Madar Family (and Whaler) and Prayers for Mike Frost’s family.  Closing Prayer.

Moleskin:  CW asked me to lead a couple of weeks ago and trying to keep with my goals of getting back into shape, I committed.  This past week may be 3 of the toughest workouts back to back I have had at F3 and just completing them was a WIN.  We had a 11 or 12 at Coffateria and the fellowship and laughter reminded me of the strength of F3.  Kudos to Mayhem for calling me  out for having the hand shakes and for leading the group in a backwards run that was not called. This is a special group.  I hope you realize it and take pride in knowing that Iron has been Sharpened.  In the encouraging challenge of Mayplant:  I Love Each of YOU!

 

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