We had perfect weather this AM and we are starting to get a little sunlight, which is good for this extra gloomy AO. My favorite workout in a while because two EHs I had been working became FNGs today – welcome Carey and Roberto. I expect a couple more neighbor-buddies to topple once the pool opens – suns-out-guns-out for the F3 crew and they will get M pressure to "do what they are doing".
Extra Credit: Lex, Squiggy, YHC all ran to the AO
Standard In Addition: Lex, YHC
Run Home: Squiggy (enough miles for Lex and I who got rides from Bagboy and Gurley)
Warmup:
20X SSH IC
10X Windmill IC
10X Hillbilly Walk IC (pilfered shamelessly from Ft. Mill on Saturday)
10X Cotton Pickers IC
WU THANG:
Mosey to mini playground and partner up for 2 rounds of…
10X Pullups
10X Burpees
10X Swerkins
10X Merkins
Mosey to handrails for…
20X Australian Pullups IC
20X Single Leg Squats IC (L/R)
20X Dips IC
Mosey to blechers for…
20X Single Leg Stand Ups
10X Reverse Crunches IC
10X D'ericans IC
4 X "Footloose" (Lunge walk to top of bleachers, alternating side lunge to bottom)
10X Reverse Crunhes IC
10X Dips IC
Mosey to lot for…
FOUR FOOT CEILING (cones were set up ~30yds, head never above 4ft while moving through zoned area sooooo…lotsa crawls!)
Bear Crawl Down
Walk Crab Back
Gorilla Crawl* Down
Gator Crawl* 1/2 way back, Inch worm rest of the way
Bear Crawl Down
Lunge Walk Back
*new to RM crawl arsenal and prone to BS calls
Mosey to field as unis were looking too clean to send FNGs home…
1 minute Monkey Rolls in groups of 3
MARY
ABCs
J-Lo X 20 IC (Squiggy
Low Flutters X forever (Lex)
Crunches X 30 IC (Roberto)
Touch Dem Heels X 20 IC (Carey)
Freddie Mercury X 20 IC (Gurley)
Monsterskine:
- Again great to be able to share what we have with those who need it. 2 FNGs today and still more about to tip. This AO is set to grow.
- Pearl is getting stronger every week – ready to Q.
- Creeper has a couple years on me and Bagboy a couple more…I don't know if I'll ever be in the shape that those guys are in.
- Squiggy – the rock that River Monster is built on.
- Gurley and Creeper – good to see you both back out there after some IR time.
- Lex – thanks for pushing me beyond my running comfort zone.
- Analogous the to common F3 saying "it doesn't get easier you just get stronger", keep Olive and Duvalle's families in your prayers and be steadfast in support. Not just a workout group…