Date: 1/14/19
Location: Paddock
Time: 5:30 – 6:15
Weather: 32 deg and Drizzly
Q: Lincoln Log
Pax: 6 – Blinkin (FNG), Duggar, Fragile, Linc, Nickels, and White Wall
Before the warmup, YHC explained the principles of F3 to our newest FNG and gave the standard disclaimer of non-professionalism. I also explained cadence counting and our use of crazy F3 names to describe otherwise normal exercises.
Warm Up: Some quick stretches, then SSH and Ground Grabbers in cadence
The Thang:
We started with a 0.75 mile run at a gentle pace. Half out and back to the parking lot.
The Cooper (modified):
10 x Squats, BBSs and Merkins each
2 x Sprints – AYG down, jog back
9 x Squats, BBSs and Merkins each
2 x Sprints – AYG, jog back
8 x …
2 x …
And so forth… Then,
1 x Squat, BBS and Merkin
AYG sprint to the end of the lot.
(The parking lot is 80m long, each sprint was the length of the lot, with ‘2 x’ being down and back)
I planned to finish with another run and then Mary, but we had some suspicious visitors camping our AO and didn’t want to take the chance of leaving our cars alone. So we repeated the even rounds again…
10 x Squats, BBSs and Merkins each
2 x Sprints – AYG down, jog back
8 x Squats, BBSs and Merkins each
2 x Sprints – AYG, jog back
6 x …
2 x …
4 x …
2 x …
Then,
10 x Squat, BBS and Merkin with a final AYG Sprint.
Closed with 5 min of Mary.
CoT
MOLESKIN:
Today marks the first day of the first week of adding 2 more days to the Paddock line-up. So, it will now have regular WO’s on Mon / Wed / Fri.
Halfway thru our WO, a car pulls into the lot, stares down Nickel’s large wireless speaker off to the side of the lot for half a minute, then pulls out nearly hitting 2 PAX making their way back from the sprint. They pulled onto the roadway adjacent to the lot, 100 ft away, and park for the remainder of our WO. One of the passengers walks over at one point, says they are waiting for their boss, to do some work… In the dark at 5:45 am… Then he proceeds to ask if we had a mobile hotspot set up. YHC finished his Merkins, walked over and gave the man our F3 mobile hotspot password so he could connect to do his business. Jk, of course we don’t have a hotspot set up… Now we know to be more diligent with locking up if we do any long runs.
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