Author: Nancy Lopez

A mighty 10 strong showed up on bitter cold (Cerano’s car showed 29 degrees) beat down at Timberwolf. The weightmen challenge was on the menu. To make a long store short when YHC was in track the weightmen (shot put/discus) men would challenge the 4×400 relay team (They had to do exercise during relay while we just ran) to relay and if we won we got to run in the meet. This was a twist as in true F3 fashion we all did exercises (see below). Can you guess if I was a weightmen?

5:30 time to Mosey and get that heat flowing:

COP

20 SSH, 10 DQ’s, 15 Jazercise, 15 Arm Circles, 10 Heli’s, 15 IW’s, 15 Merkins, 20 LBC’s. (YHC tries to pick exercises you can abbreviate). YHC may have had a few struggles with cadence but fear not he is going to meet with OC for cadence tutorials very soon.

The Beatdown:

Divide into 3 groups based on running speed: good, better, best. Group 1 (Honeymoon, POG, Dozey), Group 2 (DK, OC,Hermè, ) Group 3 (Duke, Nancy, Peedee). Can you guess which group was the faster group.

G3 Takes off running while G2 does 5 Burpee’s, G1 Al Gore’s until G2 finishes Burpees then does there 5. After Burpee’s take off running. All groups (at corners) do 10 Merkins, 15 WWII’s, 20 CHS’s. Try to catch the group in front of you! G3 completes there 5 merkins on return. Alternate between AG’s and Planks for the six. 3 rounds like that then switch to 20 merkins, 30 MC’s and 40 box cutters for 3 more rounds. YHC had to switch rounds 5&6 off mountain climbers to jump squats due to his shoe falling apart. To the tennis courts for a quick 20 merkin each Ring of Fire and back to the flag.

Always an honor to be able to lead, thank you all!

Dozey was breathing down my neck on the first couple laps. Duke was putting all that running to use and was finishing strong. Hermè may have jumped groups in the middle but was bringing it. Honeymoon had some left in the tank and was determined to leave it out there leading the last few laps. POG worked on his form to help him move from the 1/2 to the full marathon. Peedee great to see you continue to post. DK was pushing leading G2. OC let’s set up that tutor session.

Announcements: TYA Thanksgiving beatdown and Black Friday loop run (see pre blast). F3 day at Duke’s garage for Sunday Football. There may have been more..but YHC was cold and had brain freeze. YHC also needs to work on recording skills as he recorded nothing!

YHC took us out in prayer.

YHC saw the open Q slot so he jumped on the opening at his favorite AO “The Wolf”. Time to get going on my second Q and hopefully the cadence thing is now worked out. This and my son of all things picked an exercise dice at Dave and Busters from the ticket/junk store (only cost me $40) and I was dying to try it out. YHC was eager to get to the gloom and showed up 5 minutes early for an awaiting Pax. Kudos to Marmaduke, POG and Honeymoon for logging some early extra credit miles. 10 gloom warriors ready to engage at start. While I thought the dice would add some varie Mosey to the front of school zig zagging for COP warm-up. • SSHx20, DQ’sx10, Arm circlesx16 (16 in honor of OC), Windmillx10, Side Lunge (Vanilla Ice) x10 each side, Copper head squat X10, Russian Soldier x10, LBC’s x20, Merkin X20 Counting difficulties were somewhat ironed out, there may have been some moments of mishap.

COP Mosey to Light pole Alley (with said die in hand) The air was thick but Doozy cut us a path, although the PAX dusted him the last pole (about 12ft). With several new pax I thought we should introduce them to light pole alley. I thought the dice would add some variety but several of the same kept popping up, some audible were called. Light poll alley Roll Dice, do exercise, run pole to pole. PAX alternates between AG and planks for the six. Repeato until time expires. Exercises included: SSHx25 x2 Squat JumpsX20 x2 LBC’s x20 Merkens x20 One minute plank There may have been more but it is foggy this late.

YHC looked at watch and 5 minutes to go. YHC had a hunkering for some dips (since it came up on the dice several times)! Off to the front of school picnic tables we went. Dips x40, dips x 20! Back to the flag.

Great job Marmaduke, Honeymoon and POG getting some extra credit. Way to go PeeDee and Boberry for staying with it. Doozy always setting a good pace. Hermie and Punx thanks for pushing me.

Numberama, Namarama, Announcements: Doozy still looking for a name for his new Business. “That’s a Doozy” among others were suggested. Thanks for the honor of leading today. It is always awesome to be around those that choose to be Hero’s and go above rather than victims who blame others for their downs. Thanks NM crew for getting my ass out of bed! YHC took us out!

YHC was welcomed to the gloom by 14 eager warriors on his 

VQ.  Timberwolf was the setting which worked out great because my nephew loved Wolves and Sharks.  

Mosey to the bus circle for COP.  It appears YHC had some difficulty counting and will practice that for next time.  Don Quixotes (slow in honor of wilson), Arm circles,LBC’s, Merkens, There may have been some other exercises?

Mosey back by YHC’s car to pick up my Buddy.  Carry buddy (67lbs. Heavy bag)  to track and start deadman carry. I was originally planning partners could carry Bob but after carrying Bob to the track I made my first audible thinking 2 people are going to struggle here.  Partner up.  Half the PAX runs a lap of track alternating carrying Bob.  The other half does alternating exercises.  5 rounds equals 5 track runs with heavy bag and 5 rounds of exercises.

Round 1 100 Merkens, 100 LBC’s

Round 2 100 squats, 100 World War II’s

Round 3 100 Hello Dollies, 100 Flutter kicks

Round 4 50 Carolina drydocks and 100 Russian Soldiers.  

Round 5 100 Squat Jumps and 100 single count mountain climbers

Numberama, namerama

Back to flag 1 minute to spare so squats as a group.  

Announcements:

I let everyone know the carry was in honor of my sister and nephew. My nephew Kristopher passed away at 28 years old and I was in Ohio this week for funeral.  At 18 months Kristo was diagnosed with cancer.  Heavy rounds of Chemo left his immune system weak which caused spinal meningitis.  He has lived in a mostly vegetative state since.  Doctors gave him 12 months to live.  My sister was not having any of that and nursed and carried  him through 28 years of life.  He lived the best life he could traveling Europe and South America. Swimming with Dolphins and seeing Andres Bocelli every chance he could.  Thanks for the well wishes and thanks to the New Market crew for offering to take my spot if I did not make it back in time.  

Mousetrap VQ Twin Team tomorrow.  

Gentleman it has been an honor to share the gloom with you. You can make many excuses not to do this but it is great being around a group who make the choice to do something and start their day with a solid beat down.  I am very grateful to Wilson for dragging my ass here and all of you who inspire me.  BTW this was a great way to slow down Tobit and Doozy.  Beaker said he thought we were going once around.  Marmaduke looking like he was shot out of a cannon every time he grabbed the bag.  I heard Rosie and POG would not give up the bag.  Shout out to Corned Beef for making the Trek from D’ville.  Transfers from Bullseye to Beaker were fun to watch with the 12” height difference.  Herme was quiet in the car, I think the beat down was fierce but had to ask because the Q adrenaline makes it hard to gauge.

Closed in prayer.  Prayers for Orange Crush and my sister.  YHC took us out.  

I am sure I missed something and will do even better next time.