A flat horseshoe sounded hard, but without the hills, Duvall asked me to pump it up to make it work the PAX while. This is what we did:
Warm-o-rama:
- SSH x 15
- IST x 10
- Mosey to the pull-up bars, Zamporini-style
The Thang:
Like the horseshoe, run a quarter mile then do the first exercise, run a quarter mile and do the first and second exercise, etc. On the sixth rotation you drop the first exercise and do exercises two through five. Note: for each run, the first five back did 7 pull-ups
The exercises:
- 25 squat thrusts (squat + shoulder press)
- 25 upper bodies (curl + shoulder press + skull crush and back)
- 25 mason twists (both sides per count)
- 25 lunges (each lunge is a count)
- 25 chest presses w/ low flutter)
Naked-man Moleskin:
- We didn’t make it all the way through, most got through the first five rounds so we made it up the ladder, but not down. We need more and faster running. The Flat Horseshoe won’t get easier, but you’ll get faster.
- 2020 Q1 open F3 Lake Norman Board meeting date is set: Sunday February 16 from 6-9 at the Mt. Zion UMC hut. Discuss among other things how to spend the roughly $9000 F3 LKN has raised over the past 3 years. Purple Heart Homes, Hope House, and others.