Switch!

Switch!

16 Pax showed up for a some hills and some switch !

The Thang

COP

10 SSH IC

10 Merkins IC
10 Mountain Climbers IC

10 Peter Parker

Mosey to Murderhorn Park on top of the hill

On the way 10 burpees

3 groups – Each station 1 minute . Each one does a station 3 times

Station1 – Pullsups and Merkins

Station2 – Burpees and

Station 3 – situps and Step ups

Flutter 10IC  and the

Dolly 10IC (But with your hands straight up)

Repeat above with 2 min change and then again 3 min

Get to the base of the murderhorn – Thats right ! – Run the whole distance and make your record.

At the end of Murderhorn,

went to the neighborhood partnered up and ran either side of the loop – when you meet your partner 10 partner merkins. Meet your partner 3 times

Back to Base

Moleskin

The pax did a good job today. Got some advice and all good stuff .

I wanted to do a timed workout where you do all you got in a minute. Something about you vs yourself. Find that inner resolve and push.

The pax got a kick out of me calling SWITCH when asking all to move to the next station.

Also the murderhorn did get pax trying to catch their breath.

Appreciate the compliments of Frehleys Comet of a good workout midway through and I sincerely appreciate brother. One thing I can always improve on is taking compliments and accepting them.

Toolbag showed a good effort, missed you buddy or I happen to post where you posting elsewhere, hope to make him a runner soon.

Outback came to give it all despite spraining his knee at flag football. Take care brother and all the best for the Savage Race

Shoutout to Luigi for helping keep the six as I my cosite Q could not make it out in the gloom.

At the loop doing the partner merkins I know we had some mumblechatter but hey we finished on time. Also Kaboos showed some great effort , I know I pushed him on that one.

Thanks to Squid for taking us out

Also try to keep stretching before and after workouts , to avoid all those tight muscles. Also help avoid injuries. I always want to incorporate a stretch after workouts but fail to schedule time.

As always appreciate the leadership opportunity.

Announcements:

Savage Race (Pop Tart, Outback may have an open spot)

Fight  Club  was on today (sorry for the late backblast!)

No Convergence Saturday

Fundraising Opportunity – Tolkien starting F3 Speed for Need Initiative, please read this backblast which explains further:

Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3Nation