6 men showed up apparently expecting a running workout. It may have been that my past workouts have been a tad heavy on running or fact that YHC is less intimidating then he thinks and may need to increase his upper body mass above that of a co-ed soccer star. (Well not a star but she definetly doesn't ride the bench, I mean she spends some time on the bench but you can tell she has heart) Either way off to the beat down.
Very short jog to the warm up location
Warm Up
IST – 50
Toy Soldiers – 25
Carrot pullers – 15
Thang
Parking Lot
Across the parking lot starting with 1 rep and increasing by 1 each parking space.
1/4 turn Jump Squats – 55
Jaba Walkies – 55
Mericans – 55
WWII Situps – 55
Carolina Drydocks- 55
To the Pullup bars
5 Pullups
15 Rocky Balboas
5 Chinups
15 Apollo Ohno's
5 Special Forces pullups
15 Windmills
5 Toes to bar
Block Time
Pick up a block across the parking lot starting with 1 rep and increasing by 1 each parking space.
Curls – 55
Lawn mower pulls (Switching arms) – 55
Overhead press – 55
Ok a little running
Run back to the start for Mary
Mary
LBC's, Low flutter, Shoulder touch Mericans, Blast off burpees.
Conclusion
The cheers for more running and the gripes of no pre-blast for gloves was music to my heart. This reminded me that F3 is also about going outside your comfort zone. That may mean waking up before the sun, going in not knowing what the workout will be, meeting new people, leading a group of men with fitness levels below or way, way above your own, joining a relay team to tackle 200 miles, or today putting a workout together that would drum up pleas for more running. Thanks to all who joined.