YHC moseyed from the house to the flag, speaker and iTunes in hand(s), to find Tickle waiting.  I greatly enjoy a mosey to the Shipyard.  Literally, anyone…ANYONE is welcome to park at mine and come with – anytime.  I take special pride in reducing my carbon footprint – of course, beyond the natural methane gas I have to offer at that hour of the day.  Others arrived and Uncle Jesse showed as we were getting our coupons.  The gates were locked different than usual, making coupon procurement different than usual.  No matter, these PAX came to work, not play.

Conditions: high 50s, no pollen in the air after yesterday’s rain.

Disclaimer: I remembered this time

Mosey to the corner of the artificial field, nearest to the gate entrance.

Warmup:

IWX10 IC

Cut the GrassX10 IC

Mountain ClimbersX10 IC

Scraight Up Werk:

5 exercises, in the order below(X25, 20, 15, 10, 5), followed by a lap around the track.  The first and last are meant to work the entire body, while the middle three start high on the body, and end low:

Manmakers

Curls

BBSUs

Goblet Squats

Thrusters

Recover at 6:01, easy coupon exchange with the Tsunami crew as they were heading down the Concrete Monster.

Announcements:

Dad’s campout Friday and the only work out on Saturday.

Prayer Requests:

Special K’s hires, Uncle Jesse’s back and all F3 injuries, a recognition of the usual PRs, Tucker.

Banter

• UJ reinjured his back. No Bueno.  He did know they year of WSP’s ‘Til the Medicine Takes’ album – T Claps for hipster knowledge.
• Mary-Anne offered a strong showing for his first go
• Snake Eyes was steady on the pace.
• Special K is strong like bull
• Tickle was almost done after a prolonged rest while flat on his back, but he came back for more – great werk.
• Blu got through it all, just in time for recovery
• YHC found that having the two full body exercises on either side of the run insured the heart rate would not fall.

Playlist:

Gold On The Celing – The Black Keys

Don’t Speak (I Came To Make A Bang) – Eagles of Death Metal

Hiss The Villan – Sparta

Unsung – Helmet

Drain You – Nirvana (this was received well compared to the other songs)

Stop – Jane’s Addiction

Patty Lee – Les Savy Fav

All Time Low – Widespread Panic

Do The Evolution – Pearl Jam

Psycho Killer – Talking Heads

Arabella – Arctic Monkeys

Everyone put in a shift.  Fabalus werk, men!

This was my second Q in my F3 History, I’m signed up for 2 more, looking forward to it.

Until then, All the best, and UP THE FLEET!