F3/Run – RingRun Backblast 03/20/2012 – Lone Ranger
Lucky 13 of the Faithful gathered in the balmy morning gloom for the weekly RingRun thinking that this was taper week…
Malkovich (War Baby)
Pomfret (War Daddy)
Bird Hole ???
4.2 miles through Myers Park, including a loop around Chelsea/Dellwood/Clipboard Alley loop. The following COP’s were performed at about each mile:
18 Merkins x3
30 LBC’s x3
50 Squats x3
18 Incline Merkins x3
30 Military situps x3
40 Squats x3
Bear Crawl to second light post up lurker 2.0
Sprint to top of Sewlyn
Burpee’s until failure at Queens University
Tclaps to the Pax today as our pace was well below 8 minutes for each mile. The new and approved RingRun is not your daddy’s RingRun.
Lone Ranger: Who was that masked man who tried to take out the Pax while galloping along Queens??? Come to find out it was none other than F3 brother Moniteur. He must be in full underground training mood for the Spartan run on Saturday.
Tclaps to all the FNG’s at the RingRun this morning. Especially Ricky Bobby who just got back from Key West after drinking the entire stock of Merlot the Keys had to offer.
The Pax are all pretty amped up for Spartan on Saturday. Get your waiver’s signed and your mud gear ready. F3 is going to run the show on Saturday.