F3/Atlas Backblast – 5/30/12. Roger's Granny.
The VSF was planted and 29 Faithful gathered for their weekly Atlas fix.
Talk Box FNG
Lauder Atlas FNG
Mama San Atlas FNG
Little W WarDaddy
Senor Chips WV
Missing 1…shout out below!
Run to Tracklot for COP warm-up
SSH x 30
Plank jack x 15
Squats x 20
Merkins x 15
Jump squats x 15
Diamonds x 15
Run to Hillary Step
5 burpees at top
10 elbow to knee squats at bottom
2 line Indian run to Colwick and back to Tracklot
Split into 2 groups for Roger Waters
Group 1 run to School Wall
Donkey Kicks x 20
Run to Bball wall
Group 2 run to Bball Wall
Decline Dry Docks x 20
Run to School wall
Each time hit half-way mark (sidewalk/curb), 10 jumping lunges
Repeato 3 times
Result was 60 donkeys, 60 decline docks, 60 jumping lunges
COP in Greens
Grandmother Sit-Ups. 2 min drill (flapjack)
Leg throwdowns x 20 (flapjack)
Elevated sit-ups with feet up on partner while partner planks x 30 (flapjack)
_Quick start. YHC opted for a healthy warm-up immediately followed by a visit to Hillary to get the blood flowing early in our downpainment. Confirmation noted via Chips’ BS call on about the 3rd rung of the ladder. Noted performances by Ronnie who set the early pace for all to follow. Canadian dropped the hammer in no uncertain terms and by the end had lapped most of us and did a 6th repeat for good measure. Strong.
_Roger. Return of the Roger Waters today…donkey kicks, decline docks (a first for YHC) and lunges were the real deal.
_Granny. HE delivered a new level of pain at Monday’s Convergence with the intro of the Grandmother sit-up…the Atlas Faithful experienced her wrath. She’s just plain mean.
_Rock Stars. Welcome to FNGs Beatle and Talk Box. Hope to see you in the gloom again soon.
_Saturday. F3/Cotswold launches this Saturday, 0700 go-time at Cotswold Elementary. Coffeeteria to follow at SBUX. Canadian will be the inaugural Q; take it easy Friday night…you’ve been warned.
_Let Me Run. Let Me Run 5k Saturday evening down at Knight’s Stadium. Great opportunity to support an organization that F3 is just starting to build a relationship with through the Foundation. Wear your F3 colors if you post!
Great showing by all this morning. The opportunity to lead the Pax is an awesome experience and privilege…thanks to each of you. If you want to try your hand at Q, speak up and we’ll get you into the rotation…be it 15 minutes or the full workout. You won’t regret it.