Furry…not sure if it lived up to the hype!

Furry…not sure if it lived up to the hype!

So 12 men (including 2 FNG’s) ignored the tweet of “Exploring the AO with Furry” and the cold temps, to get their weekly dose!

The Thang

We started with a slow mosey around the school to the mini track

Little track work to review burpee form

1 lap around track to get used to the movement.  Exercise at each corner

1) 10 squats

2) 10 donkey kick (think I said “inch worm”

3) 10 merken

4) 10 squat jump ups

5) at the start line 10 burpees

We did this loop a total of 4 times, AB work in-between as everyone got back to start line.

-Exercises were 20 per/ in cadence LBC; Dbl Leg raise, boat / canoe

Mosey to the jungle gym

6 pain stations, Tabata 30 sec exercise, 10 sec rest.

After each 6 station rotation, run a lap around the field

1) supine pull up

2) Dips

3) Calf Raises

4) Pull ups

5) Jump up / step ups

Mosey to side parking lot

Shuttle Runs w/ weight (10lb)

We ran 4-5 versions with the weight and without.

Mosey to the front entrance

Partner up for hair burners / catch me if you can…*begin Q fail

*Side note: metal plates DO NOT slide on concrete.

A few of us got to push the 2 weights, while our partners did 10 merken.  However, most made it to the concrete to switch and those plates were not moving!  Shoulda, coulda, woulda…I bailed and we circled up.

Last exercise is Bicycle- in cadence 5 fast, 5 slow

Ye’ Old Moleskin

–  Thank you for bug for keeping me in the rotation.  It’s always fun leading a bunch of men that don’t care, we all just move when told!

– The group has a ton of speed, were you trying to make me look good on the shuttle runs….sand baggers.

– Run stopper got the gold start today!  The Burpee track work is well within his wheelhouse!  I didn’t even say go and he was gone doing the burpee thing.  Also RS, what was it, Nascar this AM??  On the last run back to school, you keep coming into my (grassy) lane.  Moving left, then right, then left and you were a foot in front of me.  Then I told you to move and you continue to bump and run.  Is it you or have the spandex taken over? Good stuff out there today

–  Good to see 2 FNG’s, both curios to see what this F3 thing is about.  Welcome 3:16 (Brad Austin) and Nuke (Graham Wyllie) former Lefty (quickest remane) I am not sure the proper channels were followed, but welcome Nuke

– I never have given the full disclaimer, so I may have went alittle overboard this AM…sounded good in my head.

– Bug, nice try drumming up some heckling….I never heard much of it!

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Announcements

– Plenty of F3 events out there.  Find one, sign up and get out there.

Again, Run stopper thank you for taking us out.