Warm-O-Rama
Jog over to the Birkdale Golf course parking lot
SSH x 15ic
IST x 10ic
Long Snapper x 10ic
Windmill x 10ic
Merkins x 10ic
The Thang
Leg #1- Run up Birkdale Commons to Sandowne Lane
Merkins x 10ic
LBC's x 20ic
Leg #2- Run up Sandowne Lane to New Market Lane/Brentfield Lane intersection
LBC's x 20ic
Merkins x 10ic
Leg #3- Run from NM/Brentfield down to Birkdale commons and then up Birkdale Commons to Babe Stillwell
LBC's x 20ic
Merkins x 10ic
Leg #4- Turn around and run down Birkdale Commons back to the Summit Coffee parking lot
LBC's x 20ic
Merkins x 10ic
Mary- "THE" CRUNCHY FROG x 10ic
Moleskin
Nothing better than Scrappy carrying his speaker for some good vibe music. Starting out with the Rolling Stones "Gimme Shelter" (which ironically happens to be one of my favorite songs of all time) put us all in a great mood. At least for me it did! Nice work Scrap Iron (and appreciated the coffee)!
The only issue is Scrappy, Kosar and Einstein were running so fast that we could only hear a portion of each song. Those guys killed it at sub 7 min miles.
Today was 3.1 miles / 100 merkins / 200 LBC's and 10 Crunchy Frogs!
I wanted to thank Thug for allowing me to take the Q this morning.
Today happens to be the exact date when I started F3 back in 2012. 10 years has gone by and it is really hard to believe. F3 has brought more to me than you can imagine. I thank each and everyone of you because you all are my driving force and my inspiration to keep coming out every morning. (well maybe not every morning).
Thanks to Einstein, Thug, Scrappy, Black Eye Pea, Full Moon, Kosar, Klean up, Pavarotti, Tuffy, Callahan, TBone, Tammy Faye and Shaken for all coming out today. You guys all rocked it!
I give a special shout out to Shaken who was the one who first EH'd me (over and over and over again) to come out to a F3 workout. I'm a much better man now than I was 10 years ago because of F3.