Warm O Rama
IST x 15 ic
Toy Soldier x 15 ic
Merkins x 10 ic
Windmill x 15 ic
Mtn Climber x 15 ic
Jog to upper pavillion
Peoples chair 1 min with airpresses x 20 ic
Jog to tennis court
Round #1
10 LBC's jog to top of hill for Merkins x 10
Jog to bottom of hill for LBS's x 10
Jog to top of Hill for Merkins x 10
Jog to botton of hill and plank
Round #2
15 LBC's jog to top of hill for Merkins x 15
Jog to bottom of hill for Mason Twist x 15
Jog to Top of Hill for Merkins x 15
Jog to botton of hill and plank
Round #3
20 LBC's jog to top of hill for Merkins x 20
Jog to bottom of hill for LBS's x 20
Jog to Top of Hill for Merkins x 20
Jog to botton of hill and plank
Mosey to bottom pavllion
Step ups each leg x 15
Dips x 10 ic
Incline merkins x 10 ic
Decline merkins x 10 ic
Mosey to track
Run to corner #2 (1/2 lap) / 20 LBC's ic
Run track to starting area (1/2 lap) / 10 merkins ic
Run to track to corner #1- 10 mekins ic
Run to track to corner #2- 20 LBC's ic
Run to track to corner #3- 10 mekins ic
Run to track to corner #4- 20 mason twists ic
Jog to bottom of hill / 20 LBC's ic
Run back to parking lot for Mary
Low flutter x 20 ic
Homer to Marge
THE famous "Crunchy Frog" x 10 ic
RECOVER RECOVER
Moleskin
A bit chilly this morning so my intent was to keep things moving
We did a good bit of running and since I did not start my watch…….I would say we ran about 1.5 miles today
After 5+ years of F3 I have finnaly figured out the secret in keeping Smore's mumble chatter to a minumum…..just keep running and don't let him catch his breath! We have missed Smore's at the Viking over the last month or so…..it was great having the old guy back!!!
Bouncy House, EEyore, Fescue and Dr. Seuss where tough keeping up with this morning.
Awesome job by Commando…..19 years old and he is up with the old guys getting after it! Love to see it and love to see Stapler paving the way for his son…much RESPECT Stapler!
It was great to have Moop Dog and Drive Thru with us today
I'm feeling a little worn out as I type this BB. I'm hoping the pain is shared by all. It was a honor to lead such an awesome group of men
I will be looking to give up the MQ at the Viking (hopefully in the next month or so). The Viking has always been a great AO and has been well supported by the pax since F3 came to Lake Norman 5+ years ago. It's been a true honor to MQ the for 2+ years. It's now time to let someone else expand their horizon and take the leadership role. Please let me know if you or anyone you know would be interested.