PAX: Retread, Madison, Christmas, Air Wolf, Cage, Julep, Dawson, 49er, Full House, Lex Luthor, Stone Cold, Jello (QIC)
Start at Seaboard, the intention was to head to the Methodist Church. But, I started lost!!! We were on Main Street not John Street.
We get to behind the church
Warmup:
Head to the Far corner of Covenant Church.
Partner Up
1st Set of exercises
Directions given for Small Triangle 1
P1
(Right) Route 51 .3 R
John Street .5 R
Christ Covernant Church Lane .4
P2 – Reverse
(*) Meet in the Middle for Batwings. Which are:
10 Front Arm Circles
10 Backward Arm Circles
10 Over the head claps
10 In front of your body claps
Run to back of church
PLANK
2nd Set of exercises
Partner Run to Back of Church and Meet
10 Jump Squats
As a group, easy Run to SunTrust at 345 West John St using Christ Covenant Church Road .5
Instructions given for 3rd set of exercises which include:
Directions for 3rd (and Final) Run
West John Street .2 R
North Trade Street .3 R
Main Street .4 R
Irwin Lane .1 R
P2 – Reverse
(*) Meet in the Middle for 10 Carolina Dry Docks
Run back
Plank up.
We had about 10 mins. Head to Matthews Methodist, but make sure you turn around at 5 mins.
Madison was in the lead and made sure everyone got there safely and turned around.
Great Workout by all! I’ve been doing A LOT of running lately in preparation for the “Made Up Marathon” aka Tuck’s Marathon. I’m looking to get a new PR in the Half Marathon. But, I was left with this feeling that I should be catching Sparta more. Good amount of running with body weight exercises sprinkled in. No frills, no craziness!
Thanks for letting me lead! I’ve been doing this F3 thing for 4 years now and am thankful for it every day.
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