We warmly welcomed Honey Bee, who recently moved from Ballantyne. He has been posting with F3 for about 4 years and the dude is fast!
Before we knew it, it was 06:30 and our Memorial Day Titan workout began. It was billed as soccer arms friendly, but that was mostly a trick.
The Thing:
- Run 1/2 mile to the pool house
- Dips x 5 IC (we did not have pull-up bars)
- Mericans x 10 IC
- Slow Deep Squats x 30 IC
- Dips x 5 IC
- Mericans x 10 IC
- Squats x 15 IC (regular cadence)
- SSH x 5 IC (to appease the masses and make it an official F3 workout)
- Run 1/2 mile to Ol' Mortimer Hill
- Burpees x 10 OYO
- Mericans x 10 IC
- Lunge Walk a ways up the hill
- Run up the hill, plank while waiting
- Burpees x 10 OYO
- Mericans x 10 IC
- Squats x 15 IC (regular cadence)
- Run down the hill
- Dips x 5 IC
- Mericans x 10 IC
- Lunge Walk a ways back towards the pool house
- Run to pool house
- Scorpion Dry Docks x 5 IC
- Mericans x 10 IC
- Slow Deep Squats x 30 IC
- Run back to the AO
- Probably did some Planking for a bit
Recover, recover. We covered about 2.7 miles.
Moleskin:
- Solid effort from all. We may have been close to a mutiny, at times, due to the false advertising of the workout on Twitter. We didn't do any pull-ups because the pool house playground was remodeled. YHC appropriately scolded Tantrum for allowing this to happen on his watch.
- The lunge walk start up Mortimer hill was really a super clever way to ensure 8 Track and Honey Bee wouldn't take down my Strava CR. Without that, they would have…
- …actually, 8 Track doesn't have Strava because he is, well, 8 Track.
- Warm welcome to Honey Bee, who came out to Gaga the very next day. Dude is fast!
- Enjoyed Coffeeteria after with Stray, BEP, Jaws and 2.0, and Dirt with 2.0 and 2.1.