Warm O Rama
Jog to back parking lot
IST x 15 ic
Windmill x 15 ic
Toy Soldier x 15 ic
Cotton Picker x 15 ic
Mosey to in between shops
15 Step ups each leg OYO
People chair 1min with airpresses x 20 ic
Mosey to town square.
Run 1 lap / LBC's x 15 ic / WW2's x 15 OYO
Run 1 lap / Low Flutter & Homer to Marge medley / 1 min plank
Run 1 lap / Mason Twist x 15 ic / WW2's x 15 OYO
Run to sub division street corner / LBC x 15 ic / WW2's x 15 OYO
Run to Top of Horseshoe Street / Mason Twist x 15 ic / Low Flutter x 15 ic
Run to botton of Horseshoe Street / LBC's x 15 ic / WW2's x 15 OYO
Run to firestation for Pledge of Allegiance / Plank 1 min
Run to side of HT / People Chair with airpresses x 20 ic
Run back to starting area for THE "CRUNCHY FROG" x 15 IC
Recover Recover
Moleskin
Thank you Outlaw for allowing me to lead a great group of men this morning
Thanks top all of you guys for coming out and getting after it.
Today we got our run on with a little bit of AB work! Some say we ran 2 miles but my watch (which we know keeps you humble) said 1.6 miles
Great weather / Great group of men / Nuff said
We had a Ponzi and Plumb Bob sighting this morning…….we need to get them both entered into the F3 system!
Happy Gilmore is making his way back after hernia surgery….love to see that. He also bought the entire group coffee…thanks man!
Good to see Blackbeard, Boarhog and Goat who came by for coffee after hitting the Viking and Blender
Outlaw and myself for a 2 mile standard this morning with Oyster on a lonewolf 2 mile standard
My recorder malfunctioned this morning but I think I got everybody. If I missing anyone ….it's my phones fault.
7 years for me this month. Thank you all for the inspiration you give me…… F3 Strong!
We are looking for any and all company donations for the Christmas party. Outlaw is on a mission to out due the previous parties on the raffle prizes offered!.