- When:06/27/12
- QIC: Tiger Rag
- The PAX: Callaway, Stone Cold, Quarter Pounder, 49er, Runstopper, Sparky, Mall Cop, Uncle Leo, Countertop, Harley, Monkey Joe, Deep Dish
Strawberry Hills Forever
Thirteen lucky Pax strolled down Strawberry Lane to make the daily downPainment.
THE THANG
Warm Up
- Run to Fields x 1/4 mile
- SSH x 30
- Merkins x 20
- Prison Squats x 30
- Dirty Dog x 15 ea side
- Lunge Walk, Outfield fence to home plate
- Donkey Kicks x 20
- Run to Hill x 1/4 mile
Main Course
- Hill Sprint /10 merkins. 3x
- Backwards Hill Sprint / 10 diamonds, 3x
- Bounding Hill Sprint / 10 wide arm, 3x
- Backwards Hill Suicide / 5 burpees, 3x
- Hill Suicide / 5 burpees, 3x
- Trail run to playground x 1/2 mile
6MOM
- Ab Swings x 20
- Knee Ups in Swing x 20
- Foot Throws (3 count) x 10
- Plank-O-Rama, Alternate Limb Raises: L/R, R/L
Finale
- Train run back to field x 1/2 mile
- 6″ Merkin Hold x 30 sec
- Sprint, OF fence to home plate
- Run to Hill
- Backwards Bear Crawl Up Hill (Crowd Pleaser)
- Flutter kicks x 1 min
COT
MOLESKIN
- Wee bit nipply this morning. Slapshot, had he posted, would’ve no doubt been doffing the fleece beanie and gloves (his version of the 70 degree rule, in reverse). Why is it transplanted Yankees are always the coldest?
- F3 Gear Request from DV Pax: the Wet Grass Crampon. For the pax sans cloven hoof, it gets slippery on the grass hills in the morning. Perhaps the Gear Crew at the Mother Ship could work out a deal for the official training shoe of F3 Nation…just sayin’. Absent that, shout out with shoe recommendations (and links) in the comments.
- Backwards Hill Sprints and Bear Crawls: Hurts so good.
That is all.
Tiger-Rag author
About the author