Today was an example of a core F3 principal – workout rain or shine.  8 gathered in the gloom of a rainy Monday morning at 5:15 to get the week started right.  The pre-blast indicated Canuck had the W – dang phone key boards, but I think most would agree that the workout was a WIN for all involved.  Oh – #9 – Moses – did find us after a bit – some issues w/ his pup’s stomach this morning – a worthy reason for tardiness.  

The Thang – Parking Decks + Movie Marquee Bogie – 

Warm up – IST, Toy Soldiers, Carrot Pullers, Windmills, Side Static Lunge 

Mosey to 2nd parking deck  – Run Lap – 20X merkins, run lap 30X LBC’s, run lap 40X squats 

Mosey to 3rd parking deck – Run lap – 20 X Diamond merkins, run lap 30X Freddy Mercuries, run lap 40 lunges 

Mosey to Movie Marquee – 15XIC Praying Mantis, People’s Chair w/ 20XIC Air Presses, 10 Tippy Birds

Mosey to 4th parking deck 20X Wide merkins, 30X Low Flutters

Mosey back to Movie Marquee – Mobility stuff 

Mosey to 3rd parking deck – again – Run lap 20 Hand Release, 15 WWII’s – some ran an extra lap – 

Mosey to launch – BLMER’s single count to 12 (not enough time left), stretch for 20 seconds – Recover Recover 

Prayers – Moses’ Brother Greg – knee replacement surgery, Canuck’s wife/daughter coming back from ATL 

Solid day, great group of men, good chats at Coffeteria 

1.76 miles – but Callie disputes that number – but that is quite OK 🙂