Catch Me If You Can – 2023-08-23

AO: The Beach
QiC: Manhole
Pax Count: 4
Pax List: Concur, Manhole, My pleasure, Soft Hands
FNG Count: 1
Downrange: N/A

4 embraced the gloom, the damp, and the suck today at “The Beach” in Brookhaven, including an FNG (now Concur), but more about that later.

Warm up: (all IC and X15)

SSH
Imperial Walkers
Low Slow Squats
Don Quixotes
Stone Mountains
30 second plank

2 laps around the oval.

The Thang:

Grab two coupons and two sand bags, and pair off at the end of the field.

While Partner 1 goes through a progression of 10 curls, 10 overhead press, and 10 kettle bell swings (and repeat as necessary), Partner 2 grabs a sandbag, and moseys to the opposite end of the field and back.

We did 3 rounds. (YHC successfully smoked myself on that one)

We then took two laps around the oval.

Gather back on the side of the field for some Mary (all IC and various numbers):

X-Factors (X15)
Box Cutters (X15)
Rosalita (X15)
ABC (Adv. Boat Canoe) (X12)
Obliques (left and right) (X10)

Recover and mosey, two laps around the oval.

2nd Evolution. Back at the end of the field. Partner 1 runs down to the end of the field and back, while partner 2 does a Bear Crawl, Sand Bag pull down the field. When Partner 2 gets back, switch off. As you can imagine, the runs get shorter and so does the time pulling, which is a blessing. (Any gas i had left, was spent here).

Leave the sandbags here and take one more lap.

Gather at the end of the field, for a little more Mary (mostly IC):

Low Dolly (x12)
6-Count Leg Raise (x10)
Big Boy Sit-Ups

Roll over and start a Grateful Dead, we made it through two rounds, (hand release merkins and wide-arm merkins), though in hindsight, could have done the diamonds too.

Grab the sandbags and mosey back to the other end of the field. LBCs (X15/IC). Grab the coupons and sandbags and coupons and put them away.

That was that.

CoT:

Soft-Hands took us out.

Naked Man Moleskin:

So our FNG, Dr Jacob Lepard (now Concur) was named by SoftHands, inspired by his multiple moves in the South and his given profession of pediatric surgery. Concur hails from Chattanooga, went to college at Lee Univeristy (TN) and then medical school in Birmingham (I think that’s right) and then his residency in Houston. Concur discovered F3 while in Birmingham, but was not able to post, until now. Concur also played rugby in college (starting out as a winger and then a 2nd row for those that know). Concur will be (or is) working at CHOA (both Scottish Rite and Eggleston), is married, and is the father of 4 (did not get ages or varieties) and is living just the other side of 85 from Brookhaven.

GrowRuck 40 – Savannah, GA – October 6th-8th

From Dunwoody’s GoldBond: ADMH run for health, a 5K at Brook Run Park on September 10th. It is a fundraiser for healthcare needs for Adults with developmental disabilities. They need wheelchair pushers, which is a great workout. Scout and I participated last year, but unfortunately I have a National Guard commitment this year. Definitely worthy cause, a good time, and a good workout if interested… and a free t-shirt. https://runsignup.com/Race/Register/?raceId=57187&rsus=200-500-b2f8f412-01c5-4284-9e95-42a39a5c0a43

Finally: IronPax. Next week starts Iron Pax Challenge 2023. Our friends at F3 Greenwood are cooking up some “great” workouts for us. If you’re new – here is how it works. They post a workout and there will be a scoring mechanism. Usually time to complete or count of reps / rounds for time. You record your score. It’s you vs you. We will facilitate at Wildcat (Dunwoody) at 5:30 on Thursday starting next Thursday with Week 0 and will do this through September.