With Gears still on the IR for boot camps, he arrange for Zima to take his place, and the schedule lined up that the Metz brothers were on Q together once again. According to the annals of F3 Backblasts, it has been 16 months since pax were forced to chug a Zima and Oldbay cocktail. Cheers!

Zima took the first half, starting off with a no-FNGs-present version of the disclaimer and headed to the streets of Tega Cay for a warm-up run. A few minutes later, we returned to the parking lot for warm-up COP.

Warm-up COP

• SSH (IC) x20
• IW (IC) x20
• Mountain Climbers (IC) x20
• Merkins (IC) x20
• Carolina Dry Docks (IC) x20

We then began a routine of laps (as a group) on the path around the ball fields, stopping every half lap for 25 merkins and 50 squats. There was no shortage of complaints about the merkins, which perhaps perpetuated the madness. In fact, this continued until Zima’s half had expired.

YHC slid into the driver’s seat and steered the pax though the pathway of the bent ladder that was up next. Starting from the entrance to the parking lot, pax were to run backwards through the open gate on to the ball field, then shuffle right (still facing the parking lot) to a cone about 50 yards down along the fence. There they did the “top of the ladder” exercise, which was Morning Wood. Shuffling back to the left now (again, still facing the parking lot) until the gate was reach, and a regular run to the bottom of the parking lot entrance for their “bottom of the ladder” exercises, which was Bomb Jacks. The reps were 1 to 7, in traditional Jacob’s Ladder style.

Once complete, a few recovery 10 counts were administered. Pax then moved to an arrangement of 4 cones in the outfield for Webb Squared.

Cone 1: Traditional Jack Web (1:4 ratio) – only had time to get to 4 merkins
Bear crawl to next cone (about 15 yards)
Cone 2: Dan Taylor variant – Knee version of Mukhtar N’Diayes (4 Knee tar N’Diayes for every one squat)
Inch worm to next cone
Cone 3: Captain Thor – 4 American Hammers for every 1 big boy sit up
Lung walk to next cone
Cone 4: SSH/Burpee Webb – 4 SSH for every 1 Burpee
Bear crawl back to cone 1

Time was up, and pax head to COT.

Another installment of a Zima and OldBay duet was survived by all. Perhaps the hint of cool fall air helped, but the hard work and encouragement were undoubtably in full F3 effect. Excellent work, pax! And thanks to Senator Tressel for allowing us to Q.