• When: 2017-10-12
  • QIC: CornStache
  • The PAX: Fannie, Dos, Gump, Spot, Insanity, SubPrime, McLovin, Jenny, Robber, Biggie Smalls, Welcome Week, Beta Max, Needs, Fallout, Purple Rain, Fountainhead.


Quad ladder

YHC will always pick up a Thunder Q when he has the chance.  That was the case today as Froman (the sausage king of Chicago) is still on the sidelines with an injury, and needed a sub.  17 of F3 finest joined YHC for the ride.

Intensity/cardio, legs, upper body, and abs.  Those are the things most pax target when crafting a workout.  However, it’s difficult to hit all of those areas hard in 45 minutes.  When trying to do all, sometimes you can end up doing none of them sufficiently.  Today YHC decided to focus on cardio and legs, while the others took a back seat.

Conditions: Hot and muggy week continues

The Thang: Mosey to the corner of Wheat and King for a warm up of

  • High Knees then butt kicks for 50 yards
  • 10 Merkins in cadence
  • High Knees then butt kicks for 50 yards
  • 10 Diamond Merkins in cadence
  • High Knees then butt kicks for 50 yards
  • 20 big boy sit-ups

Run to the corner of Blossom and King. 5 Burpees OYO.  Then start the ladders.

Run to the corner of Queen and blossom

  • Ladder: up the hill of 6, 8, and 10 reps at top and bottom
  • Monkey Humpers and side lunges (count one side only)

Run to the Corner of Meadow and Queen.

  • Ladder: up the hill of 6, 8, and 10 reps at top and bottom
  • Diamond merkins and Carolina dry docks

Run to the corner of Heidt and Blossom

  • Ladder: up the hill of 6, 8, and 10 reps at top and bottom
  • Iron Cross and sit-ups (upper body only)

Run to the corner of Hilton and Blossom

  • Ladder: up the hill of 6, 8, and 10 reps at top and bottom
  • Jump lunges (count one leg only) and squat jumps.

Run up half of Terrace Way for 20 Monkey humpers in cadence.

Run up the next half for 10 hand release merkins OYO.

Run to the corner of Queen and Wheat for 10 pluse-ups, 10 iron crosses and 10 sit-ups (upper only).

Run to the corner of King and Wheat for 5 worst merkins ever.

Lunge walk to the entrance of Hand.

Once back at the flag we did 10 jump lunges, 10 merkins and 10 iron crosses.

COT and BOM by YHC.

Moleskin

  • All total this workout covered 2.8 miles with ~300 feet of elevation gain.  Nice work by the pax.
  • Always a great time Q-ing at Thunder.  There was a great pack there today that made the suck, suck a lot less.
  • Kotters to Dos.  He hasn’t lost a step.  Pleasure having you there my friend.
  • Interesting hearing the current and former F3 Columbia twitter Q’s chat about F3 Columbia twitter stuff.  That sounds like a tough (always on) job.
  • Robber showed up to this workout with a weight vest.  YHC was a little insulted….

Announcements

  • Palmetto place kids every Sunday at 4pm.  Check out their twitter feed @F3PalmettoPlace for all the details.
  • Cannonball run and our 5th year anniversary is a week from Saturday.  Be at Dreher at 7am where the fun will start.