Well its both hard to believe its only been a year and hard to believe a year has gone by. Having been while since I’ve Q’d, I decided to pick up Dante’s Peak for my F3 Anniversary. I arrived a little early to sort out and finalize my plans with a short EC around the site getting in a few pull-ups and scaring something that sounded larger than it should have been in the woods by the amphitheater (or did it scare me?).
Greet the Pax at the Flag start with the pledge and mosey to the other end of the parking lot..
Warm Up:
- Side Straddle Hops
- Good Mornings
- Runner stretch – where Track Star encouraged the Pax to get their “grundel to the ground“
- Calf Stretch
- Merkin
- Virtual Jump Rope – Thanks Shut-In this definitely got the mumble-chatter going and killed any sense of order I might have had… onward
Main Thang:
Make our way down Bear Crawl Bridge past the pond and up into the top lot. Pick a partner.
4 Rounds;
- Partner 1 Run the Big Pickle – almost to the shelter
- Partner 2 Bear Crawl/Crawl Bear/ 4 Corners – Each round/Corner has a different exercise 4x in each corner
- Nolan Ryans
- Merkins
- Catalina Wine Maker
- Plank Leg Raises
Other Thang:
Mosey to the shelter and picnic tables for a set of 11’s
- L/R Step-ups on the picnic tables
- Dips amongst the sprinklers/geyser in the amphitheater
Last Thang:
With 3-4 minutes to go line up for an Indian Run back to the flag
Mary:
Outta time
Then the following activities occurred in this order – as I said it had been a while since I Q’d and I was a bit off after coming in hot on the Indian Run – Free to lead right
Announcements/Prayers
YHC took us out
COT: 10 + Hello Kitty who wrapped up a week of IronPax catch up
Thanks to Smithers and Wahoo for getting me out in the gloom a year ago and all the other Pax I’ve met along the way – I’ve since posted on both the east and west coasts, increased my pull-up count 7x and discovered I could run, sometimes up mountains.