A Morning at the Dog Pound

QIC: Best In Show
Date: 1/29/18
PAX: Early Bird, Prosciutto, Snowflake, FNG-Uncle Herschel, Whittler, 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