13 bears rolled into #TheFoundry all fired up to start their weekend off the right way and they got exactly what they were expecting. Here is their story:
0500
Lego, Auto, Gray Ghost, Fenway, Qbert, Poptart, Turncoat, and YHC met #TheStandard for ~3 miles at a #F3Goatbuster pace
0530
WARM-A-RAMA:
SSH x 20 IC
IST x 10 IC
Carrot Puller x 10 IC
Pick a rock and run to PU Bars
THE THANG:
4 corners as a pax – Bear crawl the shorts and run the longs:
Corner 1: Pull-ups x 5 OYO
Corner 2: Burpees x 10 OYO
Corner 3: WWII x 20 IC
Corner 4: Curls x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
Repeato until 0605
Mosey to the wall
People's chair
Air press x 20 IC
Balls to the wall
Burpees x 5 OYO
Repeato
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
LBCs x 20 IC
Plank it out
Recover recover
COT
NMS:
- The #F3Goatbuster soccer arms were in full effect this morning
- Qbert had to leave early and thus rocked the vest…good to see you at #TheStandard
- OB wanted bear crawls and burpees…you got it!
- Brady pulled a big un out the rock pile…crushing it brother
- Always good to see Flo puttin' in work
- Disclaimer: Some bears didn't quite make the beatdown as their soccer arms wouldn't allow it…next time
- Over Budget turns 50 on Monday and has the Q at #TheSword…he promised not to do the murph
- Lots of stuff going on in Isotope…check the website. Plug in somewhere…anywhere
- Auto, Lego, Cooter, and YHC are trying to raise $5K to fund another F3SPEED-FOR-NEED racing chair, help us in our quest by donating here
- Thanks to Qbert for the opportunity to Q at #TheFoundry. Thanks to the LFC Men's Ministry for the EH and to the pax for the constant encouragement and motivation. Until the next time…
Don Ho