Meat and potatoes/ Running and Merkins

Meat and potatoes/ Running and Merkins

The temps were cold but we would quickly warm up with the fun activities that were planned.

Partner up – hang with your partner all morning.

Mosey down to track and run a lap – mosey back up to parking lot for COP. 25SSH. 25merkins. 25lbc. 25 squats.

Run back down to track for 2 laps and back up to lot for 100 Merkins.

Run to entrance of Rosecliff and back for 100 lbcs

Run down to baseball fields and back for 50 diamond Merkins.

Mosey back down to baseball fields.

Run from baseball fields to stairs and back and do 100 flutter kicks. Rinse and repeat with 25 Merkins, 25 dips, 25 squats, 25 CDD.

Mosey back up to parking lot for 5 min of Mary.

So I’m a day late posting the back blast. Busy day yesterday – date w the M last night…. Excuses- excuses.

Great work from everyone! Be careful partnering up w semi gloss. The man poops before workouts, during workouts… Be wary on long runs in the woods!

Hops is prob the most honest pax in all of F3 nation! The man will do 100% of the called exercise with 100% correct form- even when everyone else cheats on the quantity and quality!

Turkey leg and Fletch showed up so trying to finish up in the lead on the runs is an epic fail! Good job gents.

Pudding pop was in the house so you know there was references to international soccer. The man knows his stuff!

What a treat to see Skywalker show up! Below 45 degrees and you know he’s going inside for cross fit!

We will miss Flutie Flakes as he heads up to New Hampshire! It’s been a pleasure getting to know you. Stay strong and lead well! God bless.

Thanks gents for allowing me to lead. Good times!