Run Run Run then run some more

Run Run Run then run some more

PAX of 8 (2 FNG) got a little run it this morning.

Mosey down to the statue for warm up. Did want to wake the folks in front of the parking lot.

SSH x 20 IC

MTC x 20 IC

LBC x 20 IC

Squat x 20 IC

The Thang:

Take off for our run down the gravel road.

Stop at the bridge for 10 burpees

Continue down the road to the Millbridge playground

Decline Merkin x 25

Dips x 25

Step ups or box jumps x 25

Run to the “Millbridge” once the six caught up we did 5 burpees

Run to the bike path for 10 hill repeats. Modified to 8. It was much easier when I did the recon on my mountain bike.

Run to the next bridge for a round of exercise.

Merkins

Plank punches

Start heading back to POC. Stop at the front entrance for Squats and lunges.

As we had back to by the school I noticed a rock pile so we stop for a round of 3’s

Curl to shoulder press then run around first cone and back. Rinse and repeat x 3

Head back to parking lot for 4 minutes of Mary.

LBC

Bicycle

Protractor

Russian Twist.

We had a great turn out again this morning with a PAX of 8 including 2 FNG, a lot of new faces from other sites too. Thank you for supporting #F3Flash site. I don’t think anyone saw the pre-blast on twitter last night. No one expected the distance of the run this morning. We ended up covering a little over 2 miles with a lot of exercises. I think the hill repeats were a little more than I had planned for. Crab Legs and Transporter lead the Pax in running this morning. I know Crab Legs from Soccer, he is a runner and Transporter is training for the Spartan. I did hear a couple of the PAX say they ran a sub 6:30 mile back in the day. We need to get them back in race shape. The Lawson Boys keep coming. Short Board and Con Air great work today.

Keep Heather Meyers in your thoughts and prayers as she continues to fight cancer.

Spartan Race coming up in a couple weeks

Marine Mud run in October.

Armadillo, thank you for taking us out.