Episode 3(skin): F3 Hurricane

QIC: Threeskin
Date: 12/01/18
PAX: 9 Volt, Bubbles, Deep Dish, Powder Room, Rhythm, Rug Doctor, Sidekick, Sidewinder
AO: The Battery

Conditions:

Gentle breeze, barely noticeable moisture in the air.  Ask Sidekick, it was nice out…

The Disclaimer:

More detailed than normal.

I’m F3’s threeskin.  Believe it or not, I volunteered for this but the jokes on you because you did too.  I’m certainly not a professional and I don’t plan to act like one.  I don’t know your specific orthopedic or athletic restrictions so modify if necessary because I will too, but most importantly push yourself so you can get your moneys worth.


COP

Started out circling the Flag. My typical mosey warm-up ensued. We started under the pavilion to stay dry for a couple of minutes longer.

[Special SSHs IC to honor the passing of G HW Bush – 41 SSHs IC]

We moseyed to the yellow truck and slowed it down with good mornings and SSHs 10-IC

Mosey Back

SSH’s IC -10

Little Baby Arm Circles IC – 10

SSH’s IC – 10

Mosey Back

Military Press IC – 10

Seal Claps IC – 10

SSH’s IC – 10

Mosey Back

Imperial Walkers IC – 10

Squats IC – 10

Walk to curb OYO

Calf Stretches with 10 counts

The Thang

[I had to turn up the volume so everyone could hear cadence in the rain, the only mumble chatter was “another mosey???”]

Merkin Mania
[Lots of Merkins with Imperial Walker rests and Sprints with built in sweepers]

30 Incline Merkins Single Count

10 Imperial Walkers

20 Incline Merkins Single Count

10 Imperial Walkers

10 Incline Merkins Single Count

10 Imperial Walkers

Hard Rain- I mean run… To the yellow truck and back, then sweep.

***It’s Possible Sidewinder had a Merlot Moment at this point…***

20 Decline Merkins Single Count

10 Imperial Walkers

15 Decline Merkins Single Count

10 Imperial Walkers

10 Decline Merkins Single Count

10 Imperial Walkers

Hard Run… To the yellow truck and back, then sweep.

10 Slow Table Merkins Single Count

10 Imperial Walkers

10 Slow Table Merkins Single Count

10 Imperial Walkers

10 Slow Table Merkins Single Count

10 Imperial Walkers

Hard Run… To the yellow truck and back, then sweep.

***a few PAX took the opportunity to “take the lead” on the run now knowing what was next.***

Hell Hill Hammies
[Lots of Legs with Hill Runs and Planks at the top]

10 Alternating reverse lunges

Hill Sprint

Pickle Pounders

Jog back

10 Alternating reverse lunges

Hill Sprint

Reverse Pickle Pounders

Jog Back

20 Squats

Hill Sprint

Planks – 3 ten counts added up

Jog Back

20 Squats

Hill Sprint

Planks with revers leg lifts

Jog Back

Moseyed Back to Pavilion

Shelter In Place – Literal debris falling around us

Alternating Dips and Step Ups

3 sets: 10 Dips IC followed by 10 Alternating Leg Step Ups IC

Good Mornings 10 IC

Table top Mary:

LBCs 20 IC

Freddie Mercury’s 10 IC

Imperial Walkers 10 IC

Good Mornings 10 IC

Forward Fold – Right over left – Left over Right

Mosey to Flag


COT

Counted to 9 – Named all 9 – Lesson from Sidekick on proper form, his presence was appreciated to help set the example overall.

I felt like the weather was about to go from bad to worse so we kept it brief:

I reached back to a previous Q about not focusing on past failures but learning how to replicate past success.  Shared a personal success that followed the original Q and admonished everyone that this is why we are here.  Accountability and Brotherhood, this is truly a safe place because we strengthen each other.  Closed in Prayer.


Moleskin

To honer the moleskin, I rode home in nothing but a towel. I’m pretty sure some others may have done the same.

We experienced the progressive commercial on hell hill as every time we turned around there were more leafs covering it.

No evidence of Merlot could be found in the deluge


News

Get on slack asap!

Upcoming Qs

Come back for Sidekick next week!  Episode 4