Launchpad, Oak Summit Park, WSNC 0530: 5 Core Principles and Mission Statement followed swiftly by Warmarama with Tunes (45 min playlist – available upon request) In cadence x20 and stretch of 15 sec each of: SSH, Cobra Squat, Hillbilly, Imperial Walker, Dangles (HS stretch). High plank to engage BROGA: Downward Dog, Carolina Drydocks, (R foot…
Three soggy PAX (Silver Fox, Autobot, and YHC) met at the well-lit shelter, 2nd F already engaged. New Sublime “Until the Sun Explodes” was on my JBL for Warm-a-rama, but we left it behind for the quiet of nature was preferred. It’s a nature preserve at this point – respect. This place feels like a…
Friday gave us a glorious morning, almost ruined by humidity here in Rural Hall. Seeing the clowncar of Tonka and Ziggy lifted my spirits above the humidity. Music flows through this AO, and 2nd F is definitely in high gear. Workout music should be peppy, fun, a mix of genre, and so it was just…
Pre-ruck : Bam and Singing Cowboy 0530 Launch with Warm-a-Rama: 20 of each: SSH, Arm Swirlies, Swirly Arms, Moroccan Nightclubs, M Phelps, Copperhead Squats, Merkins, Mtn Climbers, Emperial Walkers, and Hillbillies. All in cadence 1-2-3-# and we had fun with “I think that was 20”. Who’s perfect? The Thang: Winks Loop to 20 Monkey Humpers. …
Pre-Ruck: Bam, Bluto, Closer – great work, gents! 530 Launch into Warm-A-Rama: no music just focus, 30 SSH, 20 each of Arm Swirly Things –> Thing Swirly Arms –> Michael Phelps –>Moroccan nightclubs –> OH claps –> FEEL THE BURN! Recover, continue 15 second stretch x4 with Ah-bay Vigodas, and Broga for the hip flexors…
Weather: cool around 50, and damp EC Run: Bam, Bluto and Singing Cowboy (presumably, feel free to add your name for credit) 0530 sharp: Welcome, Five Core Principles and Mission Statement, Warm-a-rama with SSH, Merkins, Abe, Mtn Climbers, Peter Parkers, Parker Peters, Toy Soldiers, Worley w the Claps, Broga I’ve never seen a bigger bluetooth…
The Iron Throne is a glorious spot to do warmarama “In cadence, Exercise!” 60 SSH, 15 sec Dangles x3 (HS stretching), 15 sec x4 Abe Vogodas, 30 Merkins, and bilateral Hip Flexor stretches for 15 sec each to ease into the cool morning air. The music started, and we moseyed down and around to the…
Warmarama: SSH, Hillbillies, Abe V, Stretching hamstrings, downward dog then updawg, piriformis stretching in sitting and so on and so forth. THE THANG: (loosely copied from a Dr Toot beatdown from this past winter) Mosey to E 5th to R on Research Pkwy (howdy OGs!) and 20 squats, to the R on 4th for…
We succesfully established a great new AO at Oak Summit Park, #WeNoCo, #TheLaunchpad, and it’s got everything a growing F3Nation needs: a covered shelter with sturdy metal picnic tables, a quarter mile track with a field in the center, a baseball field, a steep hill, tennis courts (Site Q Burns’ Rule: BEAR CRAWL ACROSS THE…