A Morning at the Dog Pound

QIC: Best In Show
Date: 1/29/18
PAX: Early Bird, Prosciutto, Snowflake, Uncle Herschel (FNG),Whitler, Vila
AO: Beast Ridge

Conditions

Mostly clear,34 degrees, with a view of the Blood Moon, perfect to howl at

The Disclaimer

Delivered completely and mostly coherently by YHC with an assist from Prosciutto since it was a VQ

COP

using what is believed to be the first laminated wenke in the history of F3CHATT, YHC led the pack into his VQ warm up;

SSH-15

COTTON PICKER-15

HIGH KNEES-15

SSH- 15

SMASHING PUMPKINS-15

FIRE HYDRANTS-15

SSH-15

IMPERIAL WALKERS-15

MTN CLIMBERS-15

SSH-15

The Thang

Following the warm up, the lead dog led the pack for a mosey to a nondescript building that to most looks like a concession stand, but to YHC, it looked more like a dog pound, a perfect place for a bunch of mutts to do their thang;

Split the pax into 2 groups, group 1 performed wall sit exercises while group 2 performed “quick feet” to keep the heart rate up! Then we swapped it around as we went through a myriad of activities. 

Show Ring 1

Group1-Wall sit w/Joe Fraziers    Group 2- QF  / Switch

Group 1- WS – Shoulder press   Group 2-QF / Switch

Group 1-WS LBAC    Group 2- QF  / Switch

Group 1- WS – RLBAC   Group  2 QF  / Switch

Group 1 – Hold Plank 12 IC  Group 2 QF  / Switch

Group 1 – Merkin 12 IC  Group 2 QF  / Switch 

Led the pax on a short trot to;

Show Ring 2

3 stops in this ring, with a short mosey between. At each stop we performed

10 St Bernard Squats IC (x3)

Not much time left but we stopped at the stadium steps for a quick dip

Show Ring 3

10 Dips IC

Then just enough time for MOM

LBC-12 IC

FLUTTER KICK 12 IC

HELLO DOLLY 12 IC

FREDDIE MERCURY 12 IC

AMERICAN HAMMER 12 IC ]

 

 

 

 


Moleskin

[In “Freed to Lead” OBT refers to the “Third 500”. In the book it is told in the context of his days on the college rowing team and his coach talks about thinking of a  2000 meter race as being 4 legs of 500 instead. The first 500 your on pure adrenaline as you start the race, the second 500 you settle down and find your rhythm, the fourth 500 is “balls to the wall” gut it out to get through. The third 500 however is the one where you win or lose the race. As I find myself in the third 500 of my life, I look to F3 as a source to help me get through it, by holding each other accountable to showing up, the first step of getting better (first F), by forming bonds with the other pax, (second F) and by helping when we are struggling with life and where we find comfort and ways to help others (third F).   ]

News

August- Go Ruck

September – Tough Mudder

Run Ruck schedule coming soon