{"id":9029,"date":"2019-05-18T22:18:31","date_gmt":"2019-05-19T02:18:31","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9029"},"modified":"2019-05-18T22:18:31","modified_gmt":"2019-05-19T02:18:31","slug":"grinding-past-self-imposed-limits-at-charlie-foxtrot","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/05\/grinding-past-self-imposed-limits-at-charlie-foxtrot\/","title":{"rendered":"Grinding Past Self-Imposed Limits at Charlie Foxtrot"},"content":{"rendered":"

When YHC agreed to Q at F3WS’ westernmost workout on Saturdays, I didn’t know that (a) the site Q would be out of town, (b) there would be an ice cream festival on site later that morning, and (c) @CherryPie would arrange a convergence and use Twitter to cajole, inspire, argue, and otherwise convince as many Pax as possible to join him at the wonderful Samaritan Ministries at the same time as #CharlieFoxtrot.<\/p>\n

So, YHC did a lot a planning — even more than normal for one of my Qs.\u00a0 YHC had a general plan for a workout on the field behind the ballcourt and playground at Morgan Elem.\u00a0 He then had an alternate site near the Novant Clemmons Med. Ctr. parking lot just in case the ice cream trucks got there early.\u00a0 And due to @Cherry Pie’s relentless marketing efforts toward a worthy cause, YHC made contingency plans to accommodate a very few number of Pax.\u00a0 In fact, due to the complexity of my general plan, YHC made specific, unique plans for a different workout for every number of Pax that may show from 2 to 13.\u00a0 Well, since my 2.0, @Parkay, came along, if the number was 2, YHC would have probably punted at about 0708 and driven to downtown (or Biscuitville).\u00a0 But YHC was well prepared for three or more.<\/p>\n

After performing an in-car reconnaissance of the AO and alternate site, YHC and @Parkay pulled into the lot about 0652 and saw 2-3 cars already there including two in the silver Audi alone.\u00a0 Well, the five pax grew to 9 at 0659, and we still expected @BLS due to his HC with @Starfish.\u00a0 @BLS pulled in at 0700, and YHC was prepared for his TEN plan which was three groups of three-man grinders with one extra person running at all times.\u00a0 When @InkSpot arrived at 0702, we hit @RootCanal’s favorite number — 11.\u00a0 So, YHC was set.\u00a0 We finished warmorama and headed for the field.\u00a0 Here is the entire set of exercises below.\u00a0 More narrative and color in the Naked Man Moleskin.<\/p>\n

Warm-up in parking lot
\nSSH
\nIST
\nMtn Climbers
\nWindmills
\nRunning with Scissors
\nPeter Parker hold it Parker Peter
\nSSHs
\nRun to field<\/p>\n

ELEVEN: three groups of three-man grinders plus two runners; all three groups perform one exercise at one side of field and the other at the far side, with an alternating runner between the two relieving the exerciser each time.\u00a0 Do these until the extra two runners return from running out bus driveway to Harper Rd and right to and around traffic circle and back.\u00a0 Six rounds included all eleven pax running to the circle, with @Drano running twice:<\/p>\n

Merkins \u2013 WWIIs
\nSquats \u2013 CDDs
\nRTs \u2013 Alternating lunges
\nMakhtar N\u2019Diayes \u2013 low flutters
\nPrisoner get-ups \u2013 Nolan Ryans
\nFreddie Mercs \u2013 Side squats<\/p>\n

While still on field, perform Carolina — no make that Cackalacky Choo-Choo.\u00a0 Then line up in plank head to two for a peloton bear crawl (no merkins necessary when the Pax passes by).<\/p>\n

Run over to a shady wall at school and line up — wall sit with person at end of line doing 5 Mike Tysons, then the next person, and so on until all have performed the Mike Tysons.\u00a0 Always stay in wall sit position unless it’s your turn to do Iron Mike.<\/p>\n

Mosey back to start\/finish lot for Mary: Mutton Crunch\/H2Heaven\/Big O\/Rosalita\/Glute Bridge\/Hallelujah low flutters.<\/p>\n

FIN<\/p>\n

COT<\/p>\n