This week marks the first time that three straight days of F3 has been possible without leaving BC, thanks to the launch of the Rabbit on Tuesday. As it happens, after 2 weeks out of the mix (one for travel, one for just laziness), YHC made it to both the Rabbit’s launch and Mothman’s smokeshow on Monday at The Thicket, so it was a very tired Q this AM. Other 3-time-‘winners’ included, I think, Grunge, John Boy and Dueling Banjos.  Feel free shout out if  I missed you.

The key geographic feature of the Big House, other than being walking distance for many pax, is that it sits at the top of a hill, with steep drops in at least three directions, down to two different creeks that cut through the neighborhood. And what better use of a hill than to run up and down it all morning? We threw in a few exercises on our tempting but, so far, hard-to-crack walls. I don’t know if either worked as well as I hoped. We’ll figure out how to use those eventually.

The Thang

WarmUp

• IW, WMH, Arm Circles, Air Squats all IC

Wall Work

• Pushup + Dips – x25 each IC, x15 each IC
• Wall step-ups, alternating legs, moving down the walls X2. Meant to be a step up pattern of right/left all the way down the length (or box jumps for those feeling froggy), I underestimated the height and it quickly turned into Parkour practice. But that turned out to suck just as much, so I hope your legs were as smoked as mine when we got done.

DORA 1-2-3

• Using the streets and terrain to the N, NE and South, iterations w partner for team totals of: 100 Burpees, 200 Russian Hammers, 300 Air Squats. As Partner 1 exercise, Partner 2 runs down then back up the designated street/hill (approx. 50 yds each?), swap out and continue team count of repititions. Switch locations on each exercise.
• Hill 1: Great Ridge Parkway, clubhouse lot to Endor; Hill 2: grass from original model home to trailhead (down steps); Hill 3: Great Ridge Parkway, Windy Knoll to Fallenwood
• Bad planning by the Q did not allow most teams to reach the Air Squat phase. We lost time doing a 5 min ‘tour’ of the 3 spots, which was necessary for PAX to see where to perform exercises, but cost us time to finish Dora.  I promise to do better next time.

TIME

COT: Mothman Qing Paradise tomorrow, give him some support!

BOM: As always, it’s a challenge and an honor to lead the group and thanks to each PAX for showing up. We’re all here because we’re all here.

STICK