Short jog around the parking lot
We spent a few minutes just before the warm up reflecting on our F3 brother "Schneider". I was the Q for his first work out and he always reminded me it (that has always stuck with me). We take so many things for granted each an every day. You never know the impression you may leave on someone…..you can make a diffference …….it's the power of F3.
Others shared their experieinces with him both inside and outside F3. We will never know what he was going through and all we can do is pray for his wife and two beautiful young daughters. Our workout today was dedicated to Schneider……..RIP our friend!
Warm-O-Rama
SSH x 15 ic
IST x 15 ic
Windwmill x 15 ic
Toy Soldier x 15 ic
Merkins x 15 ic
Stretched both calves and then into cobra.
Short jog to Schneider's house. We all lined up in the apron of his driveway and did a one minute silent plank in his honor. This was a special moment for all of us.
Jog up Stonemont to Brentfield to hole #13
LBC's x 20 ic
W's x 15 ic
Merkins x 10 ic
CDD x 10 ic
Jogged 1/4 way up Brentfield
Merkins x 10 ic
CCD x 10 ic
Jogged to 3/4 mark on Brentfield
Merkins x 10 ic
CDD x 10 ic
Squats x 20 ic
Jogged up Brentfield to Birkdale Commns and went to hole #16
LBC's x 20 ic
W x 15 ic
Low flutter x 15 ic
Merkins x 10 ic
CCD x 10 ic
Jogged back to the Birkdale pool parking lot
Dips x 15 ic
Incline Merkins x 10 ic
Jogged 1 lap around the parking lot
The Crunchy Frog x 10 ic
Recover Recover
Moleskin
Shout out to Auto, Lego and Mr. Holland for running the standard in the rain!.
Shout out to Outlaw as well who joined me in running the standard (we were smart enough to avoid running with the above 3 who run too fast and too long for a couple of OG's)
It was a bit cold and rainy. This was an easy day to fart sack but the above gentlemen + Callahan + Crimson and Eeyore did not let the weather stand in their way. We all braved the rain and it was very much appreciated by your Q for the efforts you all made. Great job men.
We ended up running just under 2 miles this morning (1.9 to be exact)
Keep MacBeth in your prayers for a speedy recovery from his knee surgery. I just heard from him and all went well!!!! LET THE REHAB BEGIN!!
Congratulations to Full Moon who became a proud Grandpa this weekend!
Thank you Auto for allowing me the opportunity to lead this morning.
I'm eternally greatful for what F3 does for me mentally and physically. The workouts and comaraderie are second to none. Seeing the support of F3 yesterday at Schneider's Celebration of Life was a small reminder of the power of F3. It's why I'm proud to be a part of such a special group of men. I'm sure I speak for everyone on that!!!!
Auto is always looking for some leadership……. so step up an grab a Q!!!! Come out an support Arnies Army!!!