15 men gathered did this:
1000 meter sprint
1000 sprint… again
SSH, IW, Squats, Slow Merkins, LBC, Dolly, Flutter
Lap around school
Station Work at playground – pull ups, incline merkins, decline merkins, dips, squats
Parking lot work… shuffle right, shuffle left, karaoke right, karaoke left, backpedal, bear crawl, lunge walk… with descending merkins between each circuit
LBC, Dolly, Flutter
Finish with burpees X 10, then X 5
Moleskin:
Oops, I forgot the disclaimer… and oops, I forgot the standard warm up. I know Alf enjoys it when I get out of my car at 5:30 to lead the workout, then say “go” immediately for an AYG 1,000 meters before we’ve done nary a side straddle hop. Back when I was a young lad, one of the things I enjoyed the most about F3 workouts was the unpredictability. Guess what… this requires more work as time goes by. I’m as guilty as anyone, give that on most days guys can guess at least half of my exercises before I Q a workout. So, this morning was an attempt to bring back just a bit of mystery. Of course I couldn’t help myself on the station work. After all, who doesn’t benefit from three solid rounds of pull ups, dips and squats… it’s meat and potatoes [is that the Dan Quayle spelling??].
Thoroughly enjoyed the workout this morning guys. I think the grumblings at the beginning were a good sign. A few random observations…
-Pound for pound, O’T may be the fastest man in F3 in terms of running sideways and backwards. It’s a gift he has… just need to figure out how to really put it to use.
-Pop Tart claims to have retired from the beer mile. Maybe, but I suspect he will still be drinking beer and still be running miles… so, why not just combine the two from time to time.
-I think I’ve seen Smokey at about every workout over the past few weeks. Smokey likes to run, he likes to compete, and he likes to wear his Tennessee ball cap. Rocky Top baby!!!!
-Squid, by far, demonstrates the best form in F3. It’s like he goes into a zone where he is oblivious to cadence, but he absolutely nails the form.
-Alf loves Mondays. I mean, the guy just like to get his week started off at 5:30 at the Matrix, even though he’s got the day off. I’m putting you on the Matrix Mount Rushmore.
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