Alcaeus of Mytilene originally gave the Hydra 9 heads so it was fitting that 9 PAX showed up this morning for a guest beat down. Hope they enjoyed breathing the air which was as thick as a bowl of oatmeal.
The Thang:
Stay in the parking lot for warm up, we’ll be running soon so no need to run around the lot
SSHX20
MtnClimbersX20
FireHydrantsX20
Run to the corner of Summerlin/Abbotswood, regroup
MonkeyHumpersX20
Run to the corner of Abbotswood/Windyrush, regroup
Plank for the 6
Run to the intersection of Windyrush/Foxworth for 7’s
6 ‘Merks at the top
1 Squat at the bottom
Plank it up when you’re finished then do 10 lunges in cadence, each leg.
Run back to the corner of Abbotswood/Windyrush, regroup
Partner for backwards catch-me-if-you-can
Partner 1 runs backwards
Partner 2 does 4 ‘Merks then catches partner 1 running forwards
Regroup at Abbotswood/Summerlin for MonkeyHumpersX20
Indian Run back to the corner of Summerlin/Rea, keep the PAX together
Regroup at the playground for Stripper Poles (drop it like it’s hot) while your partner takes a lap around the school. Flapjack.
5 really good form pull ups
Head back the parking lot for 5 obligatory burpees since it is an F3 workout after all.
Take out by YHC
Moleskin:
Solid group as always with the perfect combination of 1st and 2nd F throughout the 45 minutes. Hope Frosty Paws is OK, he took a tumble on Summerlin during the Indian Run. No blood, no foul. Queen, Marge, & One Eye were killing it on the hill…home field advantage. Good partnering up with Bob Vila & Scratch n’ Win, also good to meet ya’ll. ‘Curd didn’t like the thick air which maybe slowed him down to what, a 7 minute mile? I’m not sure I saw Sleepy for most of the workout, was he that far ahead? Anyone get the total distance?
Announcements:
Remember our PAX in your thoughts & prayers who need it, especially those working through family issues.
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