Warm-o-Rama
- SSH x 25 in cadence (IC)
- 50% run 40 yards
- Slow Windmill x 10 (IC)
- 50% run 40 yards
- SSH x 25 in cadence (IC)
- 100% run 40 yards
- Imperial Storm Troopers x 15 (IC)
- 100% run 40 yards
- SSH x 25 in cadence (IC)
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Pick a Partner (Partner A runs 50 yards up, 50 yards back, partner B AMRAP’s the exercise)
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100 hand release merkins
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150 30lb cinder block curls
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200 LBCs
The Thang:
- Mosey to the baseball/soccer field with your cinder block for a little March Madness Four Corners:
- Corner 1: 20 slow cinder block curl (IC)
- Bear crawl to corner 2, stop half way, 20 CDDS (IC), continue to bear crawl to corner 2
- Corner 2: ¼ Turn Jump Squats – 4 full rotations
- Run to corner 3
- Corner 3: 20 slow merkins (IC)
- Lunge walk to Corner 4, stop half way, 30 slow squats (IC), continue lunge walk to corner 4
- Corner 4: 50 mason twists (IC)
- Run to corner 1
- Corner 1: 25 Skull Crushers (IC)
- Bear crawl to corner 2, stop half way, 20 CDDS (IC), continue to bear crawl to corner 2
- Corner 2: ¼ Turn Jump Squats – 5 full rotations
- Run to corner 3
- Corner 3: 20 hand-release merkins (IC)
- Lunge walk to Corner 4, stop half way, 25 slow squats (IC), continue lunge walk to corner 4
- Corner 4: 20 V-ups
Moleskin:
- RiverMonster continue to grow! 2 months in and 10 strong for the workout
- Special thanks to Nitestick, Cornwallis & Travolta for accepting the personal invite and making the drive to RiverRun – we appreciate you guys.
- ALS update: F3 Isotope is partnering with the Joe Martin ALS Foundation and offer support for ALS patients in the Isotope area. We have begun work with the first patient, Steve Hix and have completed both an introductory meeting as well as the first indoor AND outdoor projects. Be on the lookout for additional opportunities from Outlaw.
- Many thanks to Mini Me for EH’ing me 3+ years ago at a Mt. Zion “Journey” men’s breakfast – he’s very dreamy (the dreamiest). Can’t imagine life without the intensity and thoroughness that each of the 3 F’s to drive me. Each of us has been blessed to be called to this group, take what you have been given and serve your community each and every day.
- And, thanks to #WingMan for the opportunity to lead these men.
- God Bless ‘Merica!