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WOW June 26 through July 1

I’d be lying if I said I hadn’t thought about the passing of Cheech on a daily/hourly basis. I didn’t know Cheech, but his life sounded very similar to many of ours and realizing it could all end any day has shaken me up. I know the thoughts and prayers of F3 nation go out to his friends and family.

With the passing of our brother #Cheech still on all of our minds, I wanted to take this opportunity to talk about running safety.  There are 4 aspects in running that will keep you safe: your gear, your fellow pax, the route and your running behavior.

  1. Gear (blinkies, vest, reflectors, etc.) can increase your visibility and it vital in the gloom.
  2. At Ramble we are pretty good about announcing oncoming traffic to the pax around us.  No matter how sure you are that the other pax see other cars, it’s always good to still let them know.
  3. All of us as running Q’s have a responsibility to choose routes that will keep the pax safe.  Know the route that you choose, especially the busy and dangerous parts.
  4. Last, is your running behavior.  All of the above don’t mean anything if you are not safe of the roads.  Don’t assume that anyone sees you. You can’t overstate the importance of being aware of the other cars on the road, and making good decisions while you’re out there.

With that, let’s move on to this weeks WOW, coming from Welcome Week at last Tuesday’s Thunder (see the whole BB at http://f3nation.com/2017/06/27/spur-boy-takeover-at-thunder/).

The Thang: Mosey around Hand field and circle up

  • COT
  • SSH x 25 IC
  • Merkin x 15 IC
  • Squat x 15 IC
  • Jump Squat x 15 OYO
  • Flutter kick x 30 IC
  • Arm Circles (Forward, Back, Overhead Clap, Seals) x 10 IC
  • Big Boy situp x 30

Mosey over toward the school for an AMRAP series of the following exercises for 10 minutes:

  • Burpees x 5
  • Decline merkins x 10
  • Jump squats x 15
  • Big Boy situp x 20

Mosey back to the field for 4 corners. Pax start with an exercise at corner 1 and move through all four corners, adding a new exercise at each corner after repeating the ones before.

  • Set 1:
    • Hand release merkins x 10 (Corner 1)
    • Merkins x 10 (Corner 2)
    • Wide arm merkins x 10 (Corner 3)
    • Military merkins x 10 (Corner 4)

**100 merkins total

  • Set 2:
    • Burpees x 5 (Corner 1)
    • Lunge squats x 20 each leg (Corner 2)
    • Jump squats x 20 (Corner 3)
    • Monkey jumpers x 50 (Corner 4)

It was during set 2 that our Billy Zane, Neutron, joined us for some monkey humpers and finished the workout.

  • Set 3:
    • Big boy sit up x 15 (Corner 1)
    • LBC x 15 (Corner 2)
    • Flutter kick x 15 4Count (Corner 3)
    • Low plank waiting for the 6 (Corner 4)

YHC gave a preview for his Battle Q at this point in the workout with 2 minutes left. AMRAP Burpees with increasing merkins at the bottom for each burpee (down, merkin, jump up, down, 2 merkins, jump up… and so on)..

Mosey back to the start.

What I like about it: One key to a good workout is ramping up the intensity slowly, but steadily.  Notice how this workout starts with a solid COT, then goes to an AMRAP set.  At this point the pax have probably loosened up and have started to get the HR up.  At this point they are probably 20-25 minutes into the workout.  Still plenty of time to go and everyone is primed for some good work.  This is when Welcome Week hits them with the tough 3 sets given above.  Then he finishes off with a CSAUP burpee set.

Well done Welcome Week!


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