14 of F3 Nations finest eschewed the fartsack and gathered for the best workout in all of the F3 Nation (and I am site Q at Centurion – we may need to add 15 minutes to that one)
The thang:
Warm up with SSHX20, Slow SquatsX20, butt kickers, high knees, karoke (L & R), and backward run before heading up to 51.
Run to Calvary with 5 burpees at each intersection starting at the school (total of 30).
Mosey to hill beside ball field for triple nickle with turkish get-ups at top and jumping lunges at bottom.
Audible due to wet field and mosey over to parking lot for partner sprints. Partner 1 sprints down to other end and back while partner 1 does called excercise and then switch
Head back to school with the rabbits circling back three times to pick up the six.
Down to track for 13’s – Run to each corner of track and start with 1 merkin and 12 jump squats. Ascend/descend by 1 at each turn for total of 3 laps.
Mosey up to parking lot for perfect one hour finish on the second.
Naked Moleskin
I”M Back – My first time Q’ing Fast Twitch since BRR as ankle of 49 year old takes a while to heal (especially when I turn it once a week on the basketball court). It was good to be back and ankle felt great.
Spackler asked if gloves were needed and I said surely not (even though I had a pair on). I did keep to my promise of no bear crawls but we did knock out a few burpees on the pavement. He’s young so skin will grow back quickly.
Haze is getting soft in his old age. Two straight workouts without a single comment on my form (did I miss a Churpee/Churkin call).
Felt good staying near the front on the run down to Calvary but not so good on the way back. TL, Hairball, and Mr. Brady were way out front with Haze, Hopper, Bout Time and probably a few more (excluding YHC) not far behind. I don’t think Hopper pushed me off the walk way but he was apologing alot so maybe it was a stealth push. I did redeem myself on the track (perfect form). For someone that doesn’t seem to like running, Horsehead sure runs a lot.
Great to see some new faces (beard when it comes to Sly) so we hope you guys become regulars.
As always, it was an honor to lead such a great group of men and I thank you all for pushing me out there this am.
Announcements:
TL starting to build BRR roster. Look for email from him or contact him if interested.
Tutoring ongoing at Billingsville (Randolph) on Tuesday at 4:30 and AG MIddle School on Thursday at 5. Contact me (pchepul@gmail.com) if interested in making a difference in a kids life.
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