Taking the Hill and the Greenway at Peak

Taking the Hill and the Greenway at Peak

The shovel flag was planted and 11 of Area 51’s finest journeyed to Peak 51 for their daily dose of DownPainment.

The Thang:

Take the newly minted Peak 51 Shovel Flag two laps around the parking lot before moving to the bus parking lot.

COP:

• 5 Burpees OYO
• SSH x 25
• 4 Burpees OYO
• Merkins x 15
• 3 Burpees OYO
• IW x 20
• 2 Burpees OYO
• Squats  x 20
• 1 Burpee OYO

Move to the baseball field for hill work and let’s take it to 7

• Round 1 Carolina Dry Docks at bottom LBCs at top
• Round 2 Wide Arm Merkins at bottom and Lunges at top

Mosey to the Greenway for some circuit work

• Step ups x 20
• Dips x 15
• Diamond merkins x 10

Repeato for 3 rounds total

Mosey back to the track & partner up

Partner 1 runs  a lap while partner 2 does called exercise then flapjack.

• Lap 1 Flutter
• Only time for 1 lap so return to parking lot for Mary

Mary:

• Dollys x 15
• Rosalita x 15
• Heels to heaven x 20
• 1 minute left fish strong with as many merkins as you can

The Moleskin

• Solid work by the Pax today it is an honor and thank you for the opportunity to lead
• The burpee ladder at the start may have been inspired by @HopsF3 #PokingTheBear
• The Pax may need to consult Rosetta Stone for the next time YHC calls for Rosalita cadence, only able to count up to 10? #DisappointedHighSchoolLanguageTeacher
• Semigloss and Bluegrass met up early for a run before the workout for some extra credit, nice job
• Remington Steele you’re getting stronger each week, #KeepItUp
• In spite of of the humidity, the shirts stayed on #LetsKeepItThatWay
• TCLAPS to Strange Brew for the Peak51 Shovel Flag, nice work and good luck with the SF Marathon this weekend
• Sound off with any mumble chatter YHC may have missed

Announcements

• Fall Mud Run registration is active again, sign up and sort your team out later:  http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
• New F3 Kettle bell/Gear workout launches Thursday 5:30 8/7 at Elizabeth Lane Elementary School
• F3 Dads Saturday 9:00 AM Col. Beatty Park bring your 2.0’s and give your M a break
• 2nd Annual F3 Dads Camp at Camp Thunderbird 8/15-8/17: http://f3nation.com/2014/05/28/2nd-annual-f3-camp/