The Lurker

The Lurker

Warmup

• 30 SSH, 30 Imperial Walkers, 20 Mountain climbers

The Thang:

Mosey to the bottom of the Table and set up for the circuit (up the table then exercise, down tall oaks then exercise, then back on the greenway and exercise) of 0.7mi each lap:

• Lap 1 (30 squats at each exercise stop)
• Lap 2 (20 Merkins at each exercise stop)
• Lap 3 (20 LBC at each exercise stop)

Mosey back to the top of the table than Indian Run home as a group.

Mary:

• 20 Rosalitas
• 15 Dollies
• 15 Freddie Mercuries
• plank on elbows for 2 min

Moleskin:

It was a great morning for a workout with a crowd joining us at 5:30 as the local school 5th graders prepared for their DC field trip. After realizing everyone wasn’t here to watch us workout, we made our way down to the greenway for a simple but hard workout.  Lurking ahead was the daunting Farm to to table hill but the group conquered it with few problems on all 3 laps. Great to have two group FNGs out (rappers delight and Abba) as well as an old friend Skidmark back in the grind.

Announcements:

• F3 dads on Saturdays at 8a at the Freedom Park train.
• Pray for Sloppy as he spends the month in Honduras working with kids and running up lurkers to stay in shape.