Laps and Sprints, Laps and Sprints

Event Date

Mar 21, 2017

Q

PAX

,


3 Gladiators entered the arena ready for whatever the emperor through their way.

Warm up

Mosey over to the pull up bars.

SSH x 25

IST x 15

Cotton Pickers x 15

Merkins x 10

Squats x 10

The Thang

Sprint to second island and back

mosey one lap around entire parking lot

Sprint down and back 

mosey one lap again

sprint down and back again

mosey lap 

sprints 

one last mosey around.

Running portion of workout complete now mosey to cinderblocks for some muscle toning

skull crushers x 15

high curl x7

low curl x 7

full curl x 7

overhead press x15

bent over rows x 15

chest press x 15

squats x 15

find some curb and do 20 calf raises on each leg

Mary

as always I started with some JLo x 15

Omar crunchy frog

Valet dying cockroach

Amen Homer to Marge

Omar shoulder touch merkins

Valet Mason Twist in honor of Chubby Checker

Plank it out then Recover, Recover

COT

Moleskin

Great work men!  Thanks for being there.

Omar is a beast on the sprints.  Valet was right on his heels and I was, well I was coming

I have kept my lenten promise to not Q burpees.

Valet says he has not run this much at an F3 workout in a long time, not that he was complaining.

Always my pleasure to take the keys from Travolta and Q Gladiator .

Till next time.

Amen Psalm 118:24