In addition to the listed PAX – we had one FNG: Juan – who was brought out by Squiggy. As we were gathering Juan said that Squiggy has been telling him about F3 for "a while" and he finally decided to post. Good work on the EH Squiggy.
The rain had stopped and the temp was about 40 degrees at launch time. We had a few PAX straggling in at 5:29 – and then we got down to business.
Disclaimer
Warm-o-rama
All your favorites: SSH, IST, Slow Squat, Shoulder Touch Mericans….into a downward dog (t-claps from Crude. The man loves his stretching). Let's Mosey
The THANG
Head to the Stadium
Gather on the track and find a partner
Partner 1 does Mericans, Partner 2 heads to the top of the stadium and back. Flip Flop – Repeat. Each partner takes 3 trips.
Line up in Lane 6 for an Indian Run around the track – stopping once we got to about the 20 yard line on the home stretch.
Do a burpee – do a broad jump. Do a burpee – do two broad jumps. Continue adding a broad jump to your burpee until we got to about the other 20 yd line.
Find your partner – 20 Partner Mericans (Head to Head – slap hands after each Merican)
Round 2 of Stairs: Partner 1 = Low Flutters Each partner makes 3 trips
Line up in Lane 6 for another Indian Run – stopping at the same spot as last time
Head down the homestretch – 5 jump squats/20 paces of a bear crawl. Repeato until we get to the other 20yd line.
Mosey to the bleachers
10 Incline Mericans, 10 Squats, 10 Supine Pull-ups (Repeato, Repeato)
Time to mosey back to the Green – but wait there's more. As we headed out of the stadium – find a spot on the wall for Australian Mountain Climbers. Plank with your feet up on the wall – 10 Mountain Climbers in cadence. Crowd Pleaser.
Back to the Green
MARY
LBCs, Pretzel Crunch, Ws, Low Flutter, Elbow Plank
Recover Recover
Green New Deal Moleskine:
– Trying to find a creative pre-blast I referenced the Green New Deal – that had nothing to do with the workout other than we started and ended at the Green.
– Great to have Juan out. Looking forward to his second Post. Nickname fodder: Originally from Colombia (South America, not SC) – long time IR employee, been in the US for 19 years, 2 kids (one of each) EH'd by Squiggy – could he be Lenny? Get out to his second post to find out.
– Always an honor and a blessing to be with the men of F3. Q'ing puts a little extra bounce in my step. (I know – it's hard to tell – but it was there.)
Peace,
Holiday