What a ‘Lucky’ Day to be at Wakanda!

Wakanda & F3 Kids

  • Saturday, July 13, 2019
  • 0630-0730
  • 36.060012, -79.765359
  • 73 °F,  89% humidity

Weather: Soupy – like running in a sauna!

Pax: Square, Earhart, 8 Mile, Akron, Flo Jo, Double Trouble, Cool Runnings, Triple Threat, Golden Corral, Crazy Joe dunh, dunh (FNG Karari Johnson), Honey Bunches of Oats (HBO), Wojo (QIC)

12 men looking to get a little better joined 17 other dads and 2.0s at Wakanda for F3 and F3 Kids. This was the second F3/F3 Kids convergence at both the newest and one of the best AOs in Natville. With Tommy Boy & Wookiee on the Q for F3 Kids, YHC knew he needed to bring a hammer of a beat down to the PAX to measure up. And what a hammer it was!

The 29 PAX met at the flag for mission statement, disclaimer and instructions on what was to come. With a few PAX still pulling up, we moseyed around the parking lot eventually finding our way to the Lincoln baseball/activity field for the…

WARMORAMA

  • SSH X 15 IC (Wookiee)
  • Imperial Walkers X 15 IC (Wojo)
  • Sun Gods & Chinooks X 10 IC (Tommy Boy)
  • Wojo Squats X 20 IC (Wojo)
  • Hillbillies X 15 IC (Wookiee)
  • Merkins X 10 IC (Wojo)
  • Mountain Climbers X  20 IC (Tommy Boy)

Following WAR, the PAX separated with the F3 guys moseying to the stadium entrance and down to the track while the F3 Kids group huddled for instructions.

THE THANG – F3

Some workouts are just so good that you keep them on file for special occasions – like today! I have no idea why today’s workout is called the Lucky Horseshoe, but it is always a snotwaggler. No one ever feels lucky, until it’s over! Today was no exception, but the PAX were willing and ready to go. We assembled on the east end of the track in the high jump area and got moving. Note: all exercises were single count reps.

  • Run Lap
  • 20 Merkins 
  • Run Lap
  • 20 Merkins, 20 Squats
  • Run Lap
  • 20 Merkins, 20 Squats, 20 Scorpion Dry Docks (10 each stinger)
  • Run Lap
  • 20 Merkins, 20 Squats, 20 Scorpion Dry Docks, 20 WWII Sit Ups
  • Run Lap
  • 20 Merkins, 20 Squats, 20 Scorpion Dry Docks, 20 WWII Sit Ups, 20 Lunges (10 each leg)
  • Run Lap
  • 20 Squats, 20 Scorpion Dry Docks, 20 WWII Sit Ups, 20 Lunges
  • Run Lap
  • 20 Scorpion Dry Docks, 20 WWII Sit Ups, 20 Lunges
  • Run Lap (F3 Kids group joined)

With the exception of Earhart, the heat and humidity kept the lap times modest today, which prevented us from finishing the horseshoe. That being said, ALL were happy to see the clock at near 8 am and headed out of the stadium and back to the shovel flag with absolutely no apologies!

Workout totals:

  • Merkins -100 reps
  • Squats – 100 reps
  • Scorpion Dry Docks – 100 reps
  • WWII Sit Ups – 80 reps
  • Lunges – 60 reps
  • Mileage – 3.23 (Wojo Garmin)

The Thang – F3 Kids:

We took to Wakanda’s #SquaredCircle for this one… Wookie and Tommy Boy had just completed season 3 of “Stranger Things” so it seemed fitting to theme the workout after this great show. Four friends, four stations. Eight episodes per season, 8 exercises per station. Eleven is a mysterious character on the show, 11 reps per exercise.

At two of the intersections of the #SquaredCircle, participants found an Eggo waffle (Eleven’s favorite food). They tossed it like a coin. If it landed waffle-side up, it was safe to continue to the next station. If it landed on the #UpsideDown, the team would be pulled into the #UpsideDown for a new challenge before escaping back to the real world.

UPSIDE DOWN:

  • HIGH KNEES x 20 seconds
  • BICYCLE CRUNCHES x 20 seconds
  • RUN IN PLACE x 20 seconds
  • TUCK PLANK x 20 seconds
  • LADDER WALK

STATION 1

  • JUMPSIDE STRADDLE HOP X 11
  • HILLBILLY X 11
  • CALF RAISE X 11
  • MONKEY SQUAT X 11
  • STRING RIPPERS X 11
  • CALF RAISE (TOES POINT OUT) X 11 MERKIN/PUSH-UP X 11
  • CALF RAISE (TOES POINT IN) X 11
  • *bear crawl to next cone

STATION 2

  • PLANK X 11 seconds
  • LOW, SLOW FLUTTER KICKS X 11
  • LUNGE X 11 (ea. leg)
  • ALT. SHOULDER TAP X 11 (ea. side)
  • WWII SIT-UPS X 11
  • RASPBERRY X 11 seconds
  • WINDMILLS X 11  (ea. side)
  • BOX CUTTER X 11
  • *crab walk to next cone

STATION 3

  • COPPERHEAD SQUAT X 11
  • PETER PARKERS X 11
  • SUN GODS X 11
  • TOY SOLDIERS X 11 (ea. leg)
  • REVERSE SUN GODS X 11
  • LAUGH X 11 seconds
  • CHINOOKS X 11
  • PARKER PETERS X 11
  • *side shuffle to next cone

STATION 4

  • SIDE LUNGE X 11 (right side)
  • CRUNCHY FROG X 11
  • ALT. HEEL TOUCHES X 11 (ea. side)
  • SIDE LUNGE X 11 (left side)
  • LIL’ BABY CRUNCHES X 11
  •  IMPERIAL WALKER X 11
  • NAP TIME X 11 seconds
  • BURPEE X 11
  • *inch worm to next cone

All four teams survived the adventure!

6MoM

  • American Hammers X 20 IC

Fin!

Moleskin

  • Welcome back from the IR 8 Mile. You looked strong today, but also did a good job taking care of that wrist!
  • Welcome Crazy Joe (dunh, dunh)! Great to have you with us today and good job heeding the advice to modify your run. Keep coming back – you will get stronger.
  • Impressive work from Triple Threat and Double Trouble, both for posting with the F3 guys and for pushing it and never quitting. Dad, Earhart, has a lot to be proud of.
  • Akron, Cool Runnings and Honey Bunches of Oats (HBO), great to work out with you today for the first time!
  • How cool is it to have such a great group posting today. Excited to hear about a new weekday workout coming to the Wakanda AO. It will NOT be one to miss. Stay tuned for more details!
  • Next weekend is the 5th annual F3 Camp/Hike trip at Grandfather Campground for dads and 2.0s. Need to confirm attendance with Sacked ASAP.
  • Square, thanks for the opportunity to Q today, brother. It was a privilege.

YHC took us out. Nancy took the group selfie!

By |2019-07-14T11:34:24-04:00July 14th, 2019|Categories: F3 Kids, Greensboro, Wakanda|0 Comments

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