Rabid Runners – Jack of Many Trades

Rabid Runners – Jack of Many Trades

Workout Date:





El Red Cardo (FNG - Joel Barber), Madame Tussauds (visiting PAX - F3 Ballantyne), Goldberg (MT's brother), Buffet, Buffet Lite (2.0), Sunshine and Skidmark

The Thang:

Conditions: Mid 50s — great day for a beatdown!

YHC (already Quing the Village a day prior) had put together a comprehensive 2-day plan in case PAX wanted a back-to-back workout.  Sometimes (especially when you get older and the joints only have so much mileage for the week…that describes YHC!) your body can’t pull of a back-to-back without something breaking.  So, Friday’s weinke was a brutal core-emphasis workout and today was an old fashion beatdown.

Crankbait had informed me that he had an FNG posting, but he wasn’t going to be there.  I thought about all the different PAX who post on Saturday (their injuries, preferences and limitations), our FNG,  and decided to put together 2 weinkes for PAX to choose.  Both had a mixed bag of misery, but one had more running and the other bearcrawling (a quick bet…which one did YHC choose?  That’s like betting on BAMA!!).

YHC rolled in the lot, met our FNG (now El Red Cardo/ERC), our visiting PAX (Madame Tussauds/MT), said hi to regular PAX, and moseyed on over to the church’s baseball field concession area and posted both weinkes.  Ran (well shuffled…bad knee) back to COT and we began.

Welcome to F3, mission and disclaimer.

Warm Up:

IC: 20 reps. of SSH, TTTs, Windmills, IWs, and LBAC forward/back. OYO: 22 Merkins and 20 Burpees.

2 beatdowns were posted on the concession stand window with explanation given by YHC.  PAX chose their pain.

RABID RUNNERS (Sunshine, Buffet, Buffet Lite and ERC)
*Start and finish circuits together

** Modify/Add if needed (shorter lap via large parking lot or do extra credit)
1. Run 1 lap around church campus
2. 10 Burpees
3. 20 Merkins
4. 20 4ct. Flutter Kicks
5. 25 Squats
6. Extra Credit: 20 box jumps or step ups
1. Run 1 lap around church campus
2. 20 Imperial Squat Walkers
3. 20 Merkins
4. 40 LBCs
5. 7 Kraken Burpees
6. Extra Credit: 2 minute wall sit
CIRCUIT 3 (MYSTERY – both groups assemble at large church parking lot).

*Start and finish circuits together

** Modify/Add if needed (shorter lap via baseball fence line or do extra credit)
CIRCUIT 1 (DORA 1-2- 3 Style)
1. Run short lap around church parking lot while partner PAX does exercise
2. 60 Kraken Burpees (modified to regular Burpees for time sake)
3. 200 2ct. Flutter Kicks
4. 150 Imperial Squat Walkers
5. 100 Derkins
6. Extra Credit: Both PAX do 20 box jumps or step ups
CIRCUIT 2 (11 Style; assemble in large church parking lot)
1. 10 Scorpion Dry Docks and 1 Big Boy Sit Up/BBSU
2. Travel method: Bear crawl to BBSU and then toy soldier march (or walk) back to BBSU.

CIRCUIT 3 (MYSTERY – Both groups assemble at large church parking lot)

YHC chose:

Another 11:

1. 10 Merkins and 1 Heels to Heaven/H2H
2. Travel method: Merkin, hope over t-ball outfield fence, H2H, then hope back over for 2nd set.

YHC then had to bolt to take his 2.0 (Feathers) to a CFHS track event and the wily old veteran Sunshine took the Q.  PAX looked tired when I left and I am sure Sunshine led this hardworking group of HIM to finish strong!  Thanks Sunshine!

Reportedly there was 4 at Coffetreia.

NMMS: All PAX put in solid work!  Honor to Q!  Great mumble-chatter!

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Dragon Boat coming.  We have 1 full boat of 20 men.  A second one is forming; hit up Handy!
– Get on Q sheets for March!
– Skidmark is our 2018 MudRun Q!
– Team Dad at CF Elementary, Monday 2/26, EH opportunity for hundreds of Dads.  Need help running stations.  Talk to Beaker or Sunshine.



The secret to success is good leadership, and good leadership is all about making the lives of your team members or workers better. (Tony Dungy)

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