16 (JRR Tolkien visiting from #F3SOB not listed above) displayed some serious speed at #TheFoundry. Here is their story:
0500
Auto, Dingo, Grape Ape, Honey Bee, JRR Tolkien, Frogger, Gypsy, Ramrod, and YHC met #TheStandard for 3 miles
0530
WARM-A-RAMA:
Dynamic warmup
SSH x 30 IC
IST x 10 IC
Carrot puller x 10 IC
Mericans x 10 IC
THE THANG:
Partner 1 – 10 pull-ups OYO
Partner 2 – Sprint around island
Flapjack and repeato repeato
Mosey to monkey bars
Bear crawl up, crab walk down hill
Get across the bars, dips x 10 OYO, and grab a block
Curls x 10 IC
Shoulder press x 10 IC
Bent over row x 10 IC
8 count burner x 10 IC
Repeato
Mosey to the box
Bear crawl up, crab walk down hill
People's chair
Air press x 25 IC
Balls to the Wall
Mosey to the parking lot
Bam bams x 5 IC
On the line sprint races x 2
WWII x 20 OYO
On the line sprint races x 2
Mosey to the firepit
Wall jumps x 10 OYO
Dips x 10 IC
Repeato Repeato
Mosey back to the parking lot
Bam bams x 5 IC
On the line sprint races x 2
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Mericans x 10 IC (Auto)
Reverse Burpees x 5 OYO (JRR Tolkien)
Recover recover
COT
SPEEDY MOLESKIN:
- #F3DragonSlayer pax heard that YHC had the Q this morning and pleaded for no burpees. YHC explained that if they stepped up and donated to #SpeedForNeed, we would do no burpees. The pax heard the calling and stepped up generously. United, Ramrod, Frogger, Tommy Boy, Dingo, Bam Bam and others thank you for the support.
- JRR Tolkien made the long trek from #F3SOB to join this morning to give us the low down on #SpeedForNeed (http://f3nation.com/2017/05/12/speedforneed/). So thankful for his leadership in getting this initiative off the ground and running. Such an awesome cause for the special needs kids' lives that this will enrich but also to bring leadership opportunities to the men of F3 and hopefully we can use this as a vehicle to EH other men that are, without a doubt, praying for it. Still opportunities to donate at: https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
- Watch for pre-blasts to start coming out with upcoming races in and around Lake Norman, starting with the Run for Green in Davidson on Sept 16th. Plenty of opportunities to run and support…AYE!
- #OperationHeadlock starts this coming week. Use this weekend to starting EHing.
- The Bear launches at GCC tomorrow at 0630
- #ArniesArmy 5 Year Anniversary is 6/5/2017
- Thanks again to JRR Tolkien for joining this morning. Can't wait to see #SpeedForNeed in action when it kicks off on 7/4/2017 at the RFYL American 4 Miler. Thanks to the LFC Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. Be the light this weekend for someone that needs it and share this blessing that is F3 with other men. Unitl the next time…
Don Ho