Warm-o-rama (all In Cadence)
SSH x 20
IST x 20
Windmill x 10
Cotton Pickers x 10
Mtn. Climbers x 10
Thang:
Ran to field to mini version of Kamakasi
5 burpess, cross field
10 merkins, climb hill, 10 merkins, cross field
15 squats, climb hill, 15 squats, cross field
20 LBC, climb hill 20 LBC
Then do it all in reverse
Ran to the track:
Pyramid:
100m lunge and 10 merkins
200m run, 10 merkins
400m run, 10 merkins
800m run, 10 merkins
400m run backwards, 10 merkins
200m run backwards, 10 merkins
100m lunge backwards, 10 merkins
Farleks:
30 sec. sprints, 30 sec. jog… for 10 minutes total
Mary:
Flutter x 20 IC
Touch Them Heals x 20 IC
Dying Cochroach x 20 IC
1 min. elbow plank
Moleskin:
1) First time ever I've had someone leave a workout after announcing our first exercise. Hope you had a good run 8-track, we missed you.
2) I appreciate you guys coming out and giving me a reason to get out of bed. A lot of the workout, like I said, was designed with the 50K people in mind, but they didn't come. Too busy running I guess, or scared.
3) I have no clue how far we ran, what our pace was, and I really don't care. YOLO! It was fun running on the track and watching the beautiful sunrise without worrying about anything else.
4) Always a pleasure leading and I'm so thankful for F3 in my life. Keep giving it away and keep EH'ing!
AYE!