16 gloom warriors answered the call to take on the Horseshoe, PAINinsula's CSAUP-ier cousin. (7 for the standard). Here's how it went down:
The Thang:
Each lap is .27 miles. Each lap you do an exercise at the end and you add the previous lap’s exercise to the next lap until we get to the 5th lap. With the start of the 5th lap, reverse ladder begins and you drop the 1st exercise and continue until you get to 1 exercise. 10 laps total if you finish.
Warm-o-Rama:
15 x Side Straddle Hop
15 x Imperial Storm Walker
15 x Windmill
Exercises (all single count):
20 x Bird Dog
20 x Man Maker 'Mericans
20 x Squat Thrust (it's not a burpee)
20 x Prisoner Squats
20 x Lunge Jumps (a quick audible out of this nonsense, changed to lunges)
End by 6:10 and return for COT
Moleskin:
1. This was my first Horseshoe, and it didn't disappoint. I used to wonder how a hill can go up both ways. Curiosity level now 0.
2. Outlaw, I'm not saying you don't have a career in sales, but when one of your main selling points of the PAINinsula as an AO is "we have a defibrilator nearby"…
3. Freepass jumped at the opportunity to no rep YHC when I dropped my hands during the squats. You care about my fitness, I get it. Thanks for the accountability.
4. 9-Lives is a master of the flying EH. It's what got me to show up for my first F3 workout, and he didn't miss an opportunity to pitch F3 again this morning. You never know who is going to show back up for the next workout.
5. F3 Family Camp is May 14th & 15th and it's free. More details here: http://www.f3isotope.com/content/family-camping-at-lkn-state-park
Aye!