4/13/19 #Ruiner Backblast

QIC: Wham!

5 PAX: Red Roof; Lunker (FNG); Gillespie; Vincent; Wham!

Time: 0700

Weather: A surprisingly cool 46*

ZooZooLemon Gear Check: Smedium gray UofL shirt; F3 hat; Shorts; Swiftwick socks (thank you Santa); Salomon Speedcross 3’s

Pre-WO
As I said in my Pre-Blast (who read it??), a few months ago, I signed up to do the 50+ mile Star Course event in Columbus this weekend, but ultimately backed out due to lack of training and fear.  So….to help make up for my Star Course fail, I decided to Q the Ruiner yesterday.   4 other Pax, including an FNG (welcome Lunker!) who was not HL’d by anyone but instead heard about F3 through the grapevine and decided to check it out on his own, were there to join me.  Disclaimer was given and away we went.

COP
We left the shovel flag and moseyed toward Wham! Island but before getting to my favorite isle, we stopped short (Seinfeld reference) and took a left to head up to the peak of Mount Quimby for COP.  I thought this would be a cool spot for COP with the sun rising but then it became even cooler when several deer decided to join us.  They hung for a while but ultimately bailed before we could name them.  Here’s what we did at COP:

– 20 SSHs in 4 Count Cadence
– 15 Grass Grabbers in 4 Count Cadence
– 15 Imperial Walkers in 4 Count Cadence
– 15 Merkins in 4 Count Cadence
– Plank Progression (Regular, Elbow, Right Arm Up, Left Arm Up; Regular)

Thang 1
For Thang 1, we traversed down the slope of Mount Quimby where YHC had set up cones for five stations.  The F3 Gods made sure we had a total of 5 Pax to make this Thang work.  Below are the stations that I set up.  The hill run station was the “timer” so the Pax at the other stations did AMRAP until whoever was doing the hill run finished.

Station 1: Hill Run (run up most of Mount Quimby and then back down…took approximately 60-120 seconds)

Station 2: Regular and/or Elbow Plank

Station 3: Bear Crawl 20 yards, Crawl Bear back (uphill); repeat

Station 4: Imperial Squat Walkers (my favorite!)

Station 5: Burpees

Thang 2:

Thang 2 was located a looooong way away so we had to run back up Mount Quimby and then back over to the road so we could head back to the area of the shovel flag and grab coupons.  On the way back, we lined up and did a Scout Run (first person sprints for 10 seconds and then falls back to the end of the line and then repeat).  Once we returned to the shovel flag area, we grabbed coupons and headed to the bottom of Cogan’s Cove for partner work.  P1 did AMRAP of coupon curls while P2 Bernie Sanders’ed up the hill and then ran back down to relieve his partner. This was done twice and then we switched so that the coupon work was overhead presses instead of curls.

Thang 3:

By the time we returned the coupons, it was 0753 and so we headed to the tennis courts for some more work.  First, we bear crawled across the first two courts, crab walked across the next two courts, and then returned with broad jumps across two courts and then lunge walked across two courts.  There was now three minutes left and so we did flutter kicks, heel touches (credit to Vincent) and big boy sit ups (credit to Red Roof).

COT
We counted off, did name-o-rama, and then named our FNG, Lunker (it’s a bass fishing reference in case you were wondering).  I then tried to give words of wisdom/inspiration.  Not sure what I said other than a quote from an F3 Nation social media post that said “humility” is not thinking less of yourself but is instead thinking of yourself less.  Words to live by.

-Wham!

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