11 long standing members of F3 nation kicked their week off at The Matrix this morning. With the virtual shovel flag firmly planted in the cloud, the garmin striking 0530, and the weather just about perfect, we set off for a warm up lap around the school and down to the lower lot.
Run to the area that used to have the stumps (RIP stumps) and find a tire in the ground
Run to playground equipment
Run to raised sidewalk between parking lots in front of school
Back to playground equipment
Repeat the above for 4 rounds with each exercise moving up in reps (15, 20, 25) except for pull ups (stay at 10…or AMRAP)
Orange Whip led some mary waiting for everyone to wrap up. Mosey back to driveway between our parking lot and the lower lot and partner up.
Gummy’s Inch Worm:
Lunge Walk back to YHC’s car. Yep.
Ye Naked Moleskin:
Solid group of seasoned F3 veterans out there today. Disclaimer done after the warm up lap, although not needed. I did it for you, Mermaid. Are you even reading these?
It took somewhere between 2 and 45 minutes for me to get back into Q form. My cadence may have gotten a little off and my directions a little murky, but we managed. Thanks Gummy for pointing out all of those moments. Speaking of, Cotters to Gummy. Thanks for driving an extra 3 minutes to see us and for letting us get you back in the fold before you Q Hydra this week.
We went heavy on toning the glutes today (squats, dead lifts, lunges, leg lifts). Major muscle often underworked. A lot of running injuries are spurred from inactive glutes. Your welcome. Hit the foam rollers tonight, kids.
Rachel was smoking it per usual this morning. Come to find out he didn’t understand my Dead Lift cadence count. He may have only done half of them, although he still would have smoked us doing them all. Orange Whip wasn’t too far behind either. If you haven’t witnessed his Burpee Broad Jumping, he could take the gold in the next Brolympics if they have that as an event. I meant to make a disclaimer before that to partner up with someone your opposite, but I didn’t need to once I saw OW & Gummy partnered up. It all evened out.
Lobsta was grinning as much as he possibly will allow in anticipation of another Pats Super Bowl. Viewing party at his house. All Eagles fans are welcome.
Great job everyone. Thanks to Gummy for the takeout. No other announcements.
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