Got up at the same time as usual, but drove past South Caldwell High School to pay a visit to F3 Lenoir in land of the Panthers, Hibriten High School, at Babyface’s request. A couple pax were milling around eyeing me suspiciously when I pulled up, “Are you our guest Q?” “Yes, I am,” I replied as I held in a maniacal laugh. A couple more pax joined us just as we were getting past the obligatory SSHs, so I made sure to add some more and some Burpees for good measure. Then it was time to explore the AO. It went a little something like this:
Warmup
- SSH x10
- Windmill x10
- Cotton Pickers x10
- SSH x10
- 5 Burpees OYO
- SSH x10
- 5 Burpees OYO
- SSH x10
- 5 Burpees OYO
- SSH x10
- 5 Burpees OYO
- SSH x10
- 5 Burpees OYO
The Thang
Mosey to the side parking lot and Snake the parking lines:
- Forward Run.
- Backward Run.
- Bear Crawl.
- Crawl Bear.
Mosey along the side of the school until I spot some picnic tables in an alcove.
- Picnic Table Press x15.
- Dips x15.
- Picnic Table Press x10.
- Dips x10.
- 10 Step Ups each leg OYO.
- Picnic Table Press x10.
- Dips x10.
Return the picnic tables how we found them and mosey to the baseball stadium bleachers.
- 10 Box Jumps OYO.
- 10 Step Ups each leg OYO.
- 1 Box Jump.
- LBC x20.
- 2 Box Jumps.
- LBC x20.
- 3 Box Jumps.
- Mason Twist x10.
- 4 Box Jumps.
- Mason Twist x10.
Mosey to the track and run one lap, then head up the hill towards the upper parking lot and stop at the base of the steep grassy hill.
- 10 Air Squats OYO.
- Quadraphelia up the hill.
- 10 Lunges each leg OYO.
- Run down the hill.
- Repeato x3
Mosey to the upper parking lot. Bear Crawl two lines, Lunge Walk one line until about halfway across the lot then mosey the rest.
Coordinated Sprints. Line up slowest to faster as determined by the pax themselves. Q launches pax one at a time starting at the slow end. Try to catch the guy launched before you, try not to get caught by the guy behind you. We ran the length of the upper lot twice.
Mosey back to start.
Moleskine
- Great work out there, especially on the sprints at the end. Everyone really gave it their all.
- Thanks for letting me lead on my first ever visit to F3 Lenoir. I enjoyed my time with you all and will return.
- Cobains on the very late backblast. This is not how I normally roll.
- Might want to think about bumping that Saturday workout back up to an hour long. Wouldn’t want the other AOs talking about you all.
- Highlight of the morning, as it always is, was the 2nd F coffeeteria at Chick-Fil-A. Great meeting and talking with you guys.
Peace,
Deuce