7 Pax showed up this morning to dust off the rust from the weekend. Here’s how it went down.
Jog a little bit to warm up in the coolest morning we have seen in a while.
Head to track, and line up along track facing street.
Triple Nickel: 5 Carolina Dry Docks, run to far side for 5 Man Maker Merkins then run back. Repeat 5x
Triple Nickel Part 2: 5 Squats, run, 5 Derkins with feet on top rail of fence. Run back, Repeat 5x
Peoples Chair 3 sets with 20 Inclined Merkins after each set.
Mosey to playground:
Set of Pull ups, hanging knees to chest, full sit ups. Start with 6 reps of each exercise, then 5, 4, 3, 2, 1
Repeat in reverse order: 1, 2, 3, 4, 5, & 6 reps of each exercise
Head to stumps:
Right leg step up and down to backward lunge x 10 OYO
Repeat with left leg.
Continue for sets of 8, 6, 4, & 2 each leg and OYO
Back to cars
Burpees x 10 OYO
Flutters x 20 IC
Dolly’s x 20 OYO and double time because we were out of time.
A great cool and dry morning for a workout. YHC wasn’t planning on Q’ing today, but was late in confirming the originally scheduled Q. So away we went, ad-hoc, well at least a bit ad-hoc. I had a feeling there was a miscommunication and had at least the first part of a workout planned and would improvise from there. Turned out to be some good variety and I think everyone got more than they paid for.
While many were at the Mud Run on Saturday, Lobster Roll and O’Tannenbaum had a little one-one time at #F3Area51. I am sure it was lovely. No such privacy today but the practice made for another strong outing from both of these guys. Coal Miner’s Daughter has been steady at #F3TheMatrix and is maintaining the pace with the rest of the PAX.
Sorry for the late disclaimer. As I was hanging upside down and trying to get my shoelace unstuck from the fence I thought, “hey, I forgot the ole’ disclaimer, maybe I should do that prior to busting my skull open”
Thanks to Young Love for the strong send off.