INTRO:

Rambler and Chef Tell showed up early for some EC pull-ups, AMRAP style. (What other style is there?) 15 men posted for the ME at The Rabbit. This was to be my VQ, and the nerves were mostly in check. However, as the group size grew and the time to kick-off close, that feeling of calm was replaced by nerves and adrenaline. Queue the warm up!

After a quick disclaimer for our FNG Wreckless, the fun began.

WARM UP:

Smurf Jacks (IC x 20)

**In hindsight, not a great warm up exercise for a VQ.  I found myself out of breath and had to throw in some arm circles to recover.

Imperial Walkers (IC x 20)

Forward Arm Circles (IC X 10)

Reverse Arm Circles (IC X 10)

Merkins (SC x 15)

THE THANG:

After a quick trail overview courtesy of Grunge, we head out for a brisk run along BC Parkway to Bennett Mountain Trace. Enter the trail head down the stairs and cross the Pokeberry bridge. Grind up the trail to the top of the hill and circle up for a couple 10 counts. Continue onward. Good mumble chatter could be heard, and the group stayed close together. After continuing on the winding trail along BC Parkway, we finally came to the last couple of bridges signaling our destination was indeed in sight: The Secret Place.  

At the Secret Place (so dubbed by my 3-year old son Bennett), the Pax were introduced to a sidewalk with a steep 50 foot incline, which takes you up from the trails to the Veranda. This was my inspiration for our next workout.  

The group does 5 merkins (derkins), 10 burpees, and 15 air squats (OYO). At the same time, 2 Pax sprint up the hill and do 10 merkins.  Run back to the group, and the next 2 sprint up the hill for merkins. Rinse and repeat until all Pax have sprinted up the hill. During this phase of the workout, audible groans could be heard from the group, which I took as a sign that things might actually be going well.  

Once complete, we run back to the BC Clubhouse, stopping a couple of times to regroup and get 10 counts, and a final AYG sprint up the hill.

COT:

Count-o-Rama

Name-o-Rama

– Welcome FNG Wreckless!  

Announcements:

– No #thebighouse tomorrow.  4 year anniversary at #rameses.  Run the Lone Pine at 0500 for some EC.  Bring a headlamp if you have one.

– Grunge is still looking for some volunteers to help out with the inaugural Trail Run at Pepperfest this Sunday.  There will be pepper vodka.  DM him if interested.

– Come out to #AMRAP on Thursday at 0530 for some strength/circuit training.  Bring something heavy if you have it, but it’s not necessary if you don’t.  We all can benefit from strength training and stepping out of our comfort zones.  

BOM:

Thanks to all for letting me stumble through my VQ today. Also, thanks to Grunge for bringing me out to my first F3 workout almost 4 months ago. Like most of us, it took a couple tries before I committed, and I am grateful that he kept at it. If you know of someone who might benefit from the brotherhood of F3, I challenge you to keep after them, and get them to post to their first workout. You could have a meaningful impact on their lives.