10 of F3 LKN finest gathered to earn their Java after a little over 5K and a couple of Burpee stops for @F3Outlaw.
The Thang:
3.3 Miles running with 4 pain station stops.
20X SSH
15X windmills
20x cotton pickers
25X Mercans
20X step ups
Birkdale Bridge Lunge walk
4 x Plank for stretch
9 X Burpees for Bang Bang effect
Moleskin:
1) An honor to led this hard charging group. Had to audible from the original route after Goat claimed to see Coyotes on the path to the greenway. So off to Birkdale we strolled. We had one man down but no man left behind.
2) Tagless, Spaulding, Hacker, Razor led the way. Young and fast is no way to go through life men 🙂 . The senior folks hung back for some fellowship and breathing exercises.
3) Bridge walk was enjoyed by none but minimized the mumble chatter, note to self might be a regular event.
4) Outlaw enjoyed none of the Burpees and graced the Q with a couple of Bang Bangs
5) The mary was in honor of our injured pax Crunchy Frog was led by Outlaw! All earned their Java
It was an honor and priviledge to led this group !!
Aye,
Full Moon