Warm-O-Rama
Jog to bottom parking lot
(all in cadence)
IST x 20
Windmill x 15
Merkins x 10
Cotton Picker x 15
Runners stretch right and left
Jog down the main road and stopped 1/2 way for 10 quick merkins
Jog to bottom pavillion
Steps ups each leg x 15
Dips x 15 ic
Incline merkins x 10ic
* I think we did a repeato???
Mosey to basketball court
8 Suicide legs with 5 merkins on each return (ran the width of 3 courts)
8 Suicide legs with 10 LBC's on each return (ran the width of 3 courts)
Mosey back to bottom pavillion
15 steps ups each leg
Dips x 15
Decline merkins x 10
People's chair + airpesses x 25 ic
Mosey to bottom of main road for 20 W's ic
Jog up hill to rock pile
Curls x 10
Front press x 10 ic
Skull crusher x 10 ic
REPEATO of each and never put the rock down the entire time
Jog long way back to upper pavillion
People chair + airpesses x 25 ic
Jog back to parking lot for Mary
Mary medley- Lbc's x 20 ic……. right into Rosalita x 20 ic…….. right into Low flutter x 20
Big finish with …….."THE" Crunchy Frog x 10 ic
Moleskin
First let me say it was awesome to see Entourage and have him back in F3 action! (cotter #1)
Full Moon was back at the Viking (cotter #2) . He is currently in runner training for his next marathon in Australia as well as the BRR.
Great to have Dr. Seuss out there joining us!
Suds passed up an easy travel destination AO (Paininsula) to come support the Viking. I was on a numbers push and he did not let me down. Much appreciated man!
It's never a dull moment to have Special Sauce and his mumber chatter between him and his side kick Bagboy. Or is it Bagboy with his side kick Special Sauce?
Hippie got after it today leading the pack in the suicides………along with the side kick boys!
5 out of the 8 were "respect guys"……….Entourage was the war bay at 42.
Today was a throw back day for me> All who attended today's beatdown were guys who started F3 when I did back in 2012. Pretty cool!
It's an extreme honor every time I get to lead such a great group of men. Today was a little more special as the guys attending are the guys who have pushed & inpired me for last 5 years! For that I say "THANK YOU"!
F3 STRONG!