10 of Iso's strongest came out into the soup at Dragon Slayer and absolutely crushed it!
Sac and Jobe ran a 2.25ish mile standard
YHC and Smokey joined in when they got back for the core standard (its a thing)
Warmarama
Slow mosey down to the end of the parking lot
SSH x 15 IC
IST x 15 IC
Long Snapper x 15 IC
The Thang
Today is my 30th birthday (I know I'm finally not in my twenties anymore!) so everything is based on the number 30
- Gotta start out with 30 burpees, no better way!
- Some PAX who were at FKT were unhappy and still sore from the 200(!) they did on Tuesday, but alas they all crushed it
- 30 Good Mornings (KB behind head, bend at the waist, feel it in your hammys)
- 30 Curls
- 15 Squat to press (only 15 since its 2 exercises in 1)
- 30 Skull Crushers
- Lunge Walk 30 Steps total
- At the end of the lunge walk, run to the end of the road and back to your KB
We repeated all of that, minus the burpees as we did a "U" Shape around the parking lot. Starting the 3rd/4th round we cut the Good Mornings down to 15 for time purposes
At the other end of the U, 30 KB Swings
Mosey back to launch
Recover Recover
Name o rama
COT
Moleskin
- Everyone crushed it this morning and my quads are already hurting real bad, great work!
- Some of you know that I'm going through some personal things that are pretty heavy. When it first happened about two months ago I did my usual move of basically pretending that I'm alright and I'll get through it. I'm struggling a lot more than I thought I would and these past couple of weeks have been really hard, and I'm not doing well. I'm constantly angry, aggravated, annoyed, and depressed and I've never felt like this for this long at any point in my life. I'm doing things to try to talk through it and get through it all, but its really hard.
- All that being said, I'm so grateful and thankful for all of you in F3. These mornings are the best part of my day and its really nice to know that I have friends that I can count on seeing every morning. My four(?) year anniversary for F3 is coming up in August. I'm so glad that I stumbled upon the website (yeah we have a website) decided to get up one day and show up to Birkdale Starbucks in the dark, having zero idea what to expect, and to be welcomed by Don Ho, Hoodie, and others at my first workout. It has led to so many friendships and experiences that I take for granted too often.
Thank you all for everything you do, see you in the gloom.
Until next time……. Mr. H