Rabbit Season

In what had to be the hardest soft launch–or softest hard launch?–in F3 history (with three (?) workouts already in the bag) the overeager Swamp Rabbits finally had their day.  Welcome Greenville, SC, to F3 Nation.

WARM UP

• Little Baby Jog around the AO then back to COP.
• SSH x 30
• I-Walkers x 20
• Mountain Climbers x 20
• Merkins x 15
• Peter Parker x 10

MOSEY TO FIELD FOR THE BEAST

• 6x Merkins at each of 4 cones (out and back)
• 6x Squat Jumps
• 6x LBC’s
• 6x Burpees

LITTLE BABY JOG FOR WATERFRONT RAISE THE ROOF

• 1x Merkin / 4x overhead air press
• 2x Merkin / 8x overhead air press
• 3x Merkin / 12x overhead air press
• 4x Merkin / 16x overhead air press
• 5x Merkin / 20x overhead air press
• 6x Merkin / 24x overhead air press
• 4x Merkin / 16x overhead air press
• 2x Merkin / 8x overhead air press
• 1x Merkin / 4x overhead air press
• Mission Impossible (hold 6″) x 20 sec or so

LITTLE BABY JOG TO THE WALL FOR 11’s

• 10 wall jumps or step ups / 1 dip
• ladder to…..
• 1 wall jump or step up / 10 dips

MOSEY TO FIELD FOR MARY

• LBC x 15
• Dolly x 10 (Extra credit: hold 6″)
• Low Flutter x 10 (Extra credit: hold 6″)
• Rosalita x 10 (Extra credit: hold 6″)
• Superman (Greatest American Hero led by Belk.  Believe it or not….stubborn mini horses can’t sing).

MOSEY INTO POSITION FOR HILL WORK

• Jacob’s Ladder x 3  /  Merkins x 3,  x6,  x9
• Lunge walk hill, mosey down
• Karaoke hill L, mosey down
• Karaoke hill R, mosey down
• Backwards lunge walk up hill (salutations from the Pax), mosey down
• Bear Crawl up the hill, mosey down
• Crab walk up hill, mosey down
• Backwards bear crawl up hill, mosey down
• Backwards crab walk up hill, mosey down
• Finale: sprint hill three times–max effort.

LITTLE BABY JOG BACK TO COT

THE NAKED MOLESKIN

• The force is strong in the Swamp.  The “debut” Swamp Rabbit workout was in reality the fourth workout for the backwater rodents.  After taking a nip of the #Human5hourEnergyDrink (Cindy) and his accomplice Zip-A-Dee, the GVL Pax actually came back when Dolphin was in town on business the next week.  Not content to wait for two weeks for the 02-02 launch, they self-organize/lead their own workout the week after that.  Triple claps to the FNGs who posted and the vets who headlocked them.  Special TClaps to Spurrier for taking the idea and rallying the Pax to support it.
• Legacy Park has all the attributes for phenomenal downPAINments, from sand to water to hills.  The cherry on top is that the COP/COT is directly across the street for the local Y–close enough to for the Elliptical Cowboys to watch the whole workout.
• A for Effort on the shovel flag.  We’ll get that corrected for next week and have a standard issue F3 flag sent down with #mumblechatter and #FrankLloydWrong.
• Lots of good banter on the nicknames.  Proving that F3 is truly a family affair, a couple of EHer 2.0’s got in on the nicknames by recommending Longbottom (something about a frog) and Shelly (well, Michelle, really).  Brown Liquor (KY native) looks good on paper but the homonym qualities may lead to some raised eyebrows in the COTs.
• Strong Coffeeteria location at Greenfield’s Bagels & Deli.  Robin, the Grande Dame of Bagels, welcomed us with open arms and encouraged us to bring more.  Be careful what you ask for….
• Keep your eye on this group.  They may just proliferate like their namesake….already a Wednesday tempo run/pain station workout starting up this week.  #MoreCowbell

AYE!