Run and Push

Run and Push

17 pax on a beautiful morning for some running and some reps.

The Thang:
SSH x 20 IC
Merkins x 15 IC
Plankorama

Group lap with 20 Merkins at each corner (Big Lap). Wait for all pax to finish reps before resuming run to next corner. This was to keep us together and so that we all did our reps.

Lap 2 same deal with 20 squats at each corner.

Indian run to middle school tables/benches

20 decline Merkins
20 step ups 10 each leg
20 dips
Run a lap on the track
Plank/People’s Chair with air presses until all are in.

Rinse and repeat

20 incline Merkins
20 LBCs
20 Carolina dry docks
Lap on track
People’s chair with air presses

To the field:
Partner up, P1 sprint the field and back
P2 Merkins and flapjack until team reaches 200.

AYG across the field, backwards run up to lot, COT.

Moleskine:
Nice group of F3’rs today. Big props to Flipper and Landshark for joining the big kids at recess this AM. As you may have noticed I wanted to move it around this morning. We knocked out 300+ Merkins and 2.5 miles. Good work. Enjoyed seeing everyone after a couple of weeks DR.