Q: Puzzlah
PAX: DintyMoore, Spinal Tap, Old Maid, Tim the Toolman, Salami, SalPal, Michelin Man, Elmer (DR from Raleigh), Escobar (DR)
FNGs: None
COUNT: 10
CONDITIONS: Reminiscent of the glory years
WARMUP: Mosey around the park. Stretch: World’s Greatest Stretch, Calves.
THE THANG:
My eras were an attempt at 4 decades of fitness, so 4 sets of workouts that were organized around my athletic endeavors of hockey, basketball through high school, football through college, Rugby through my 20s, and a classic F3 dora that got edited for time. I would have incorporated a lot more sprinting (suicides, 55s, etc.), but I have been working through some foot pain (Thanks to Spinal Tap for the recs that I will try out).
Hockey/Plyometric station:
– Broad Jump
– Speed hop
– skaters
– skaters with a pause
– launch off one leg into a sprint
Basketball/Lower Body station:
4 rdsx10 reps each of:
– Air Dramas (Squat then extend up onto your toes)
– Hold squat shoulder circuit (Palloff press)
– Iron Mikes
– Tuck Jumps
Football/Full Body:
38 Up Downs going around the circle like Dan Campbell in that Hard Knocks episode.
Rugby-ish:
4 rds of:
– Bear crawl 10 m
– 10 Dancing Bears
– 10 Merkins
– Sprint Back 10 M
F3 pivot to a few rounds of partner lateral runs 20 m, while partner does plank shoulder taps, then Freddie Mercuries, then SSHs. Not quite enough time for a Dora.
about 8 minutes of Mary back at the flag.
Described some of the srummaging techniques that I pivoted away from during coffee that I will come back to in the future after some encouragement.
MOLESKINE:
As I was looking at the environs on Google Maps to plan out the Q, I noticed that the landmark that our alphabet overlords highlight is the Taylor Swift Bench. I didn’t know it was there and didn’t bother to seek it out, but modern stardom, longevity, and fandom/activism were discussed. A bird that had seen better days awaited us where I put down cones to warn us of what was to come.
ANNOUNCEMENTS:
2.0s welcome at bomber on 6/14
Salami Dash at the Castle 5k that includes tickets to future Nashville SC game
f3nashville.slack.com/archives/C3MSWGATT/p1718203308939989
COT: Prayers for travel, discretion with new work opportunities, and Pep DR in San Francisco.
Appreciated this fine group of HIMs for my first Q at Titan working through some beginner’s trudge.
