Pre Run was so nice…Let’s do it twice

Pre Run was so nice…Let’s do it twice

Posse pulls into the parking lot to see the Hatfields (Frack/Doc) White SUVs on one side and the McCoys (Goodfella/Foundation) Black SUV’s parked on the other side. Not sure which side to pick in this duel, he split the middle and parked his blue Toyota Prius in the middle.  After the early pre-run looped back around to pick up Posse and off we went for more brisk mosey.

 Warmup:

Extended Mosey to the High School by the wall of rocks

• Cotton Pickers
• Old Man Stretch
• Mt Climbers
• Merkins

Thang:

Split up into 2 groups:

Round 1:

• Group 1: Sprint to rock pile grab single rock and bring back and bring to 1st pillar
• Group 2:  150 Air Squats
• Flapjack

Round 2:

• Group 1: Return rocks from new pile back to rock wall
• Group 2:  100 Dips, 50 merkins
• Flapjack

Round 3:

• Group 1: Sprint to rock pile grab single rock and bring back and bring to 1st pillar
• Group 2:  50 Flutter
• Flapjack

Round 4:

• Group 1: Return rocks from new pile back to rock wall
• Group 2:  People Chair/Air Press
• Flapjack

Extended Mosey around campus with quick stops for:

• 25 Step Ups
• Pistol Crunches

At Loading Dock – 5 jump ups and Dips

At Playground 2 rounds:

• Pushups across rock wall
• Pull Ups
• Derkins
• Supines
• Step Ups

Close with Mary

• LBC
• Side Winders

Closing Prayer – Goodfella

Moleskin:

Good work by the group, included little extra light running today 2.2 miles for workout + 3.1 for pre run.  YHC has determined that the nipple irritation occurs at anything north of 5.0 miles.  Luckily not at road rash level t oday, but enough that shower felt like cutting glass.   Frack found what he exclaimed to be the steam room today as he was touching cloth trying to find restroom.  Doc confessed to a date with 5 Guys yesterday…or at least that is what we heard.  Frack amazed by Goodfella lack of consuming a hamburger in last 8 years, and confirmed that a black bean or tofu burger does not count.  Then proceeded to question further of Goodfella diet, and summed up with will not eat meat, but unborn animals(eggs) are ok. Posse’s Cal Ripken’s streak of never missing a F3 workout ended yesterday as he took a day of rest, but he has vowed to start a new one beginning today.