Taper Friendly Tour Around LFC


BRR is just one week away! That means a nice 3 mile cruise on the greenway and a taper friendly tour of LFC was on the docket. Even picked up an FNG along the way (Welcome Brandon Caputo now known as Capt. Morgan). Here is how it went down:

0500

Cooter, Gray Ghost, and YHC for a 3 mi jaunt down the greenway and back

0530

WARM-A-RAMA:

SSH x 35 IC
IST x 15 IC
Cotton picker x 15 IC

Merkins x 10 IC

THE THANG:

Burpee time bomb starting at 5

Mosey to the A Frame

Over the monkey bars
Low curls x 10 IC
High curls x 10 IC
Shoulder press x 10 IC
Over the monkey bars

Peoples chair
Air press x 25 IC

Balls to the wall

Peoples chair
Seal claps x 10 IC
Balls to the wall

Bear crawl clockwise in a circle
Merkins x 10 IC
LBCs x 10 IC

Bear crawl clockwise in a circle
Merkins x 8 IC
LBCs x 8 IC

Bear crawl clockwise in a circle
Merkins x 6 IC
LBCs x 6 IC

Bear crawl clockwise in a circle
Merkins x 2 IC
LBCs x 2 IC

Mosey to fire pit
Dips x 10 IC
Squats x 10 OYO

Dips x 8 IC
Squats x 8 OYO

Dips x 6 IC
Squats x 6 OYO

Dips x 4 IC
Squats x 4 OYO

Bear crawl halfway across the grassy knoll

Merkins x 10 IC

Crab walk the rest of the way

Mosey to the rock pile
Low curls x 10 IC
High curls x 10 IC
Shoulder press x 10 IC
Regular curls x 10 IC

MARY:

Homer to Marge

Low flutter x 25 IC

Low dolley x 10 IC

Homer to Marge

Freddy Mercury x 10 IC (thanks Ghost)

Burpees x 10 OYO

WWII Situps x 10 OYO

Merkins x 10 IC

LBCs x 10 IC

Recover Recover

COT

MOLESKIN:

  • Fly by from the Odyssey crew with final preparations for BRR…lookin' strong
  • Welcome FNG Capt Morgan…strong work on the A frame…it won't get easier but you will get stronger
  • Ghost and Loop were so excited to name the FNG that they refused curls at the rock pile and chose to chat in the middle instead
  • No convergence planned for Monday…watch twitter for PB on times as some AOs may go at 7 AM
  • Monday will be a great chance to check out The Berean and get in all 3Fs. With the taper for BRR, you will get some easy warm up miles and then can dive in to the word…come join us at Madalyn's @ 0430 Run 0500 Bootcamp 0530 Bible Study
  • Thanks Loop for taking us out
  • 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. Use this weekend to put the EH on an FNG. Someone out there is praying for it. Monday will be a perfect morning to post. Until the next time…

Don Ho