Warm-O-Rama
IST x 15ic
Toy Soldier x 15 ic
Cotton Picker x 15ic
Merkins x 10ic
Downward Dog / upward dog (Cobra Smores…..I know) stretch
The Thang
Jog to the Guard rail
Dips x 15ic
Incline merkins x 10ic
Jog up Kill Hill to cul de sac
Merkins x 10ic
Jog up the street to intersection
LBC's x 20ic
Jog to bottom of hill
Merkins x 10 IC
REPEATO
Jog back to guard rail
Dips x 15 ic
Merkins x 10 ic
Jog up hill back to the shopping center
People chair 1 min + 20 airpresses ic
15 step ups each leg OYO
Dips x 15 ic
Incline Merkins x 10ic
Repeato
Jog back to starting spot
Total- 1.8 miles of running today, nice work
Mary
Low flutter x 20 ic
The Crunchy Frog x 10 ic
Recover Recover
Moleskin
Thank you to all who came out today.
Special thanks to Shaken Not Stirred. He was relentless with his constant EH'ing trying to get me to a F3 workout. I was at my wits end and had to shut him up. So I gave in and said "OK already I'll come to you little faggy workout"……..man was I wrong.
The fitness and the comraderie we all share…….is awesome. Getting up for a 5:30 workout is nothing anymore….what?. If you miss the standard but do the workout you feel like you kind of fartsacked. ….it's crazy. You simply cannot measure the power of F3…….we are lucky men.
Outlaw– If you only knew making stromboli in my house is like making toast. The day I came home and told my M my F3 name she thought someone spilled the beans on the Filotei specialty. Much appreciated for the name my friend and thank you for the opportunity to Q today as well . (my youngest whipped up a stromboli for lunch today because we were out of lunch meat…….no kidding)
Smores, Kingfish, Sudz, Cally, Hat Trick, Land Line, Hollywood, Yosemite, Billy Bob, Omega, Primo, Jimmy O, Riverboat …… you guys all killed it today!
M-16 and Shaken- thanks for hanging in as long as you could….work comes early some days!
I look forward to the F3 workouts because I'm inspired by each and everyone of you. For that I say "thank you"!