The shovel flag was mounted (no shovel today!) and fourteen of Fort Mill’s finest rose from the fartsack and went to Runde to to test themselves again:

Bob Barker on the Q

The Thang:

Bob Barker at Q

Lap around Runde…circle up

50 SSH

25 Mountain Climbers

25 Imperial Walkers

20 Peter Parker’s

20 Slow Squats

20 Mac Targe (spelling?)

Line up on foul line, Group 1 does bear crawls to scoreboard and jogs back as Group 2 wall sits, exchange.  Then Group 1 does lunge walk to scoreboard as Group 2 wall sits.  Rinse and repeat

Mosey to other foul line.  Group 1 sprints across field to fence, does 5 bomb jacks and sprints back as Group 2 does 10 dirkins and 15 dips, then exchange.  Rinse and repeat…an rinse and repeat again for good measure.

Circle up

50 SSH

25 Imperial Walkers

25 LBC

Hand off to Senator Tressel

20 Burpees OYO and plank

From plank position, move to ‘Downward Dog’ position and hold,move  to regular plank and hold, then move to 6″ and hold.

3 Station Rotation

Station 1:  all in cadence:  Merkins x 15, Diamond merks x 10, Widearm merks x 15

Station 2:  50 yard sprints x 4 w/10 sec recovery between reps

Station 3:  Freddie Mercury x 20,  Modified Hello Dolly (one leg straight, other moves out) x 20, 6″ hold for 45 sec

Station2:  50 yd sprints x 6 w/10 sec recovery

Station 1:  Merkins x 20, Diamond Merks x 8, Widearm Merks x 15

Station 2:  50 yard sprints x 4 w/10 sec recovery

Station 3:  Rosalita x 20, Dying cockroach x 15, X’s and O’s x 15

Station 2:  50 yd sprint x 2 w/10 sec recovery

Station 1:  15 Burpees OYO

COT

Naked Moleskin

Great work by the Pax today in perfect, SC winter conditions.   We did a lot of aerobic (SSH) and anerobic (sprints) today to provide some variety.  The Lunge walks after the wall sits gave a nice burn on the quads. Jeckel and Maxiumus weren’t afraid to push hard on the 50 yd sprints even though they didn’t know how many reps YHC had planned.  Well done, men!  The sprints were the crowd pleasers again today – lots of huffing and puffing and long faces out there.   Aye – the only way to build speed to run faster!  Welcome FNG, Chippewa.  After several failed attempts at providing our FNG with a good name, the pax gave up in desperation and just slapped an upstate New York moniker on him, Chippewa.    A name change is in order.  It was another great morning at Runde and an honor to lead such a fine group.

Announcements:

Iron Horse is making F3 trailer hitches to provide for sale on the F3 gear store.  Profits go rigt to the F3 foundation.  Really cool stuff – check these out on the website.

Mud Run training next Saturday by area 51 at Outland next Saturday, Feb 15.