I’m gonna need you to come in on Saturday

I’m gonna need you to come in on Saturday

I was reminded that it only takes two pax to make an F3 workout. As the 0700 bell tolled at Olde Providence Elementary, the workout for two was in order. It went something like this.

OP Track: 2 Laps (butt kickers, high knee)

1-mile run to Colony Place (office building next to Harris Teeter)

Merkins x 50

3 Stations behind office building (parking lot):

#1: 60 yard zig zags (touch the line) x 2

#2: 60 yard burpee sandwich

1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards, 2 burpees

3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 4 burpees

5 burpees, 20 yards, 15 squats, 20 yards, 15 Mary Katherines, 20 yards, 4 burpees

3 burpees, 20 yards, 10 squats, 20 yards, 10 Mary Katherines, 20 yards, 2 burpees

1 burpees, 20 yards, 5 squats, 20 yards, 5 Mary Katherines, 20 yards

#3: 60 yard merkin sandwich

20 merkins, 30 yards, 5 jump squats, 30 yards, 20 merkins

20 merkins, 30 yards, 10 jump squats, 30 yards, 20 merkins

20 merkins, 30 yards, 15 jump squats, 30 yards, 20 merkins

20 merkins, 30 yards, 20 jump squats, 30 yards, 20 merkins

1-mile run back to Olde Providence Elementary

Merkins x 50

To Concession Stands for (30 Dips, 20 Step Ups, 10 Burpees) x 2

To Peoples Chair for Two Minutes

To Football Fields for:

50-yard Karaoke Right, 50-yard Karaoke Left

50-yard backward run, 50-yard forward run

100-yard sprint at 70% x 2

Through Outdoor Classroom to Foxworth Hill

Merkins x 50

1/2 mile run to parking lot

Count off 1..2

Moleskine:

From helping lead 89 on Thursday to leading 1 today I was reminded that all it takes is one other. I stood waiting and wondering who would escape the rainy day fartsack and join me at Ascent. Literally as it turned 0700 around the corner comes Lumbergh and we had ourselves a workout. It was a great hour. Cheers Lumbergh and happy 4th birthday to your daughter.