9 of the finest pax in LKN took stepped up to the challenge of Arnies Army, there story is below.
5 – 5:25am – 1 pax for a standard from the AO, 3 more did the run to the AO and home standard
5:30am
Warm up lap, disclamier, 16x SHH, 10 Windmill, 15 IST, get some blocks
Round 1:
Block round: 10x Curls, Shoulder Press, Skull Crushers, 15x chest press, Vup, and lawn mowers
Field for Merkins and v-ups 10x
Monkey bars or 10x burpee option
10 pull ups, 20 perrier (squats) x2 rounds
Round 2: Repeato
Round 3 we got in the everything but the monkey bars and pull ups but we did 15 dips and step ups and a 45 second plank before we ran out of time.
Moleskin:
- Great to have Gypsy back out in the gloom, strong as ever!
- "If your squat is not lower then Sac, then your doing it wrong" – great words by Tuffy and great form by Sac
- YHC apparently is not running fast enough for the pax as Roadie and Ghost had near misses, I will go faster next time so there is no chance of us running into each other
- Merkin challenge of 100 reps completed today, nice work gentlemen!
- We had so many burpees planned for Don Ho however when he bailed we audibled which made the pax very happy
- This Saturday at 10am is the Speed for Need / Dale Beatty 5K from Lost World Brewing, come run with the F3 crew, bring your family its a good event
- https://www.lostworldsbeer.com/news/beer-trekkers-kick-off-2022-hosting-dale-beatty-memorial-5k-run
- Get ready for the above race with some great options this week, FKT tomorrow from Summitt Coffee 5:30am and Dragon Slayer Thursday at 5:30am.
- Thanks to Tammy Faye for the use of an amazing AO, Until next time!