When Mahatma signed me up for the 2/1 Mothership Q, I didn’t initially make the connection with my 4 year anniversary of joining F3 (actually 1/30). But after realizing, what more can you ask for in justifying a Mothership Q? A lot going on this weekend for F3, start of Run Ranger Run, then folks were training for Ruck early this morning and then the midnight run at Pontiff last night? Given all that we still had (12) on hand this morning as to which I had no problem accommodating more running than less. We tracked 3.0 miles on my Strava App. and made a circle around south half of City park per below, so don’t forget to log in RRR.
Here we go:
Strictly Warm Ups in the Green:
21 – IW
12 – Windmills
21 Peter Parkers
12 – Arm Circles
Note the coding of reps — 2112
Next Mosey over to the track to do some dedicated running with no distractions. First, it was cold and time to heat up and pay tribute to the great Neil Peart whom we lost back on 1/7/20 to brain cancer. Triple Shift did make the recommendation of actually going to the soccer field with markings so we did. No shortcuts on this one, in its entirety per F3 specification:
Red Barchetta
100 yard run — 100 SSH
75 Yard Run – 75 Mountain Climbers
50 Yard run – 50 LBCs
25 yard run — 25 Merkins
10 yard run – 10 Burpees
Now for the speed portion of the workout at the track.
Partner up. On person runs a 200 yard dash while the partner runs directly across the field to meet at the other side of the track in “recovery”. Some lunge walked. Repeat 4 times in honor of my anniversary. Triple again with recommendation on track direction for running. I remember doing this a couple years ago but can’t remember the F3 name of the exercise.
Mosey through backway from the track to Foundry, again partner up and and 5 stations while 10 burpees times the reps. Another recommendation from Mahatma to not double up on upper body. A lot of advice to the Q this morning.
Finally, mosey to the museum pond for final exercises. Initial story of splitting my chin during a long ago Q with box jumps in wet conditions. We did (1) box jump in tribute, and that was enough for me. Thereafter:
21 Incline Merkins
25 LBCs
15 Dips
~2:00 plank hold
20 Hello Dollys
12 more Incline Merkins
Mosey back to the flag for normal count off, names, announcements, and prayer. I mentioned my thoughts on the 3 Fs and what they have meant to me over the last 4 years.
Many Thanks for the opportunity to lead and the last 4 years of Fellowship.
See you on the radio…
Bongo
