“Hey, let’s do a workout before the Caromont Community Challenge 5K on Saturday.” – Sargento
“Sure, sounds great.” – Stroganoff
Sounded like a good idea at the time. So Sargento and Myself decided to Co-Q a workout just before a 5K run.
6 PAX including 2 FNG’s gathered in The Storm parking lot for a pre-5K beatdown with NO RUNNING. With the 2 FNG’s present, we went through a quick discussion about the F3 mission before a quick warm up In Cadence with Stroganoff leading the first half of the workout:
SSH X 20
Imperial Walkers X 15
Merkins X 10 (or some number close to that)
Short mosey to the corner of tennis courts for the Pledge.
The PAX then moseyed to the concrete area at the baseball/softball field complex for some upper body work. I took some inspiration from Madoff’s VQ on Friday with some 50 second work as follows:
The main work was 50 seconds of as many reps you can do of an exercise followed by a 15 – 30 second break before the next exercise:
Dips in Cadence (X 15)
Dips in Cadence (X 15)
This took us through about half the workout and it was time to turn it over to Sargento for Part II.
Stroganoff handed the workout off to Sargento but unfortunately he had an acute attack of the Sandy V (strained something in his back doing dips, how does that happen!?!). Not wanting to let the PAX down, especially with 2 FNGs present, he pushed through as best he could.
Plank, switching to right and left hands in the air for impact.
Attempted the Makhtar N’Dyiaye but skipped due to more Sandy V.
Freddie Mercury x15IC?
Dying Cockroach x15IC
American Hammer (thanks Outhouse for the cadence!)
Good Morning Dolly x20IC
Flutter Kick x20IC
Floyd Mayweather x10IC each arm
Nolan Ryan x10IC each arm
Protractor using PAX countoff for impact.
Called out to the group to finish the time with the following:
Outhouse called for 5 burpees OYO.
Stroganoff finished it off with 15 French Fries IC.
Mosey to the parking lot.
Announcements, prayer requests, COT.
Welcome to the two FNG’s: Mr. Jenkins & Loverboy
Even with the back injury, Sargento still ran the 5K with his 2.0….strong work.
F3 had a great showing at the 5k with multiple PAX placing in their age groups. I finished second behind Tool Time and I think both Freight and Pizza Man placed as well. Didn’t help my ego any but I think Pizza Man finished ahead of me pushing a stroller…..yikes. If I remember correctly, Outhouse’s son finished first or second in his age group along with my 2.0 finishing 3rd in hers.
Finally with the biggest finish of all was Quiche who took first overall in the 5K. Great work Quiche…..are you on the BRR team??? Aye!!
As always, it was an honor to lead another group through some iron sharpening iron work. I appreciate the opportunity and thanks to Sargento for splitting the time.
Until the next one.