Warm-O-Rama
Jog down to lower soccer field to only find it was soaked from the sprinkler system. My whole workout was planned for some field work so a quick audible had to be called for the workout.
Jog back to the tennis courts for warm up exercises
SSH x 20 ic
IST x 20 ic
MTN Climbers x 15 ic
Slow Merkins x 10 ic
Windmill x 20 ic
Toy soldier x 20 ic
Stayed on tennis courts for suicides
Run to end of court 1 with 10 merkins
Run back and run to end of court 2 for 10 merkins
Run back and run to end of court 3 for 10 merkins
Suicide Repeato with subbing in 20 LBC's
Jog to Lower pavillion
15 step ups each leg
20 dips ic – Titan called me out for counting too fast
Incline merkins x 10
Peoples chair with 20 airpresses
15 step up each leg
20 dips- Slowed these down for Titan which made then much harder (caught some Titan flack again for too slow)
Decline merkins x 10 ic
Peoples chair with 20 airpresses
Mosey to track
Run to corner #1 for 20 LBC's
Run to Corner #2 for 20 Mason Twists
Run to corner #3 for 20 low flutters
Run to corner 4 for 20 LBC's
Jog back up hill to the Rock pile
Curls x 10 ic right into front rpess x 10 ic into skull crusher x 10 ic
Switch rocks moving 2 to left and REPEATO
Jog back to parking lot for Mary
Time was running out but we still were able to sneak in Crunchy Frogs x 10 ic
Moleskin
It was great to see The Count and Titan join the Viking workout!
Titan did not let us down with his mumble chatter!!
Moop Dog brought a FNG "Rob O'Donald" for his first workout. Rob worked his butt off and I think he will be another great addition to the F3 family!
Jethro and Moop Dog kicked butt in every excersie. Pretty much the both of them were in the lead at all times.
Special thanks to Sudz for showing up. He mentioned he passed 3 closer AO's on his way…… but still chose to come to the Viking!!
I think the audible worked out OK. Seeing a completely drenched field was disappointing. Back in the day the workout would have stayed on the soaked filed and we would have rolled around it in until compeltley muddy. With getting to the "respect years" of my life…… the only drenching I want is from sweat!
As always, it is an honor to lead you guys and thank you for inspiring me…..F3 STRONG!!