I was fortunate enough to lead the group of pax for a Monday morning beatdown. After a restful Sunday YHC was ready to get some. All 12 pax arrived on time and no FNGs so quick disclaimer and then pledge…
Warmup – NOT – Started with a fast paced mosey down the street to first intersection. Surprisingly there was very little waiting on any six – This group came to play. Stop – 10 LBCs . Run some more – Stop – 10 Merkins, run some more to “Gastone’s Hill” Up we go stopping at each light with 5 Merkins. At the top gather up and Indian run to Robinson elementary for some big boy setups then to parking lot for some 11’s. I had not really written anything down so I asked for volunteers to call out exercises – Island called Mountain climbers on one side and Squirt called ….Hip Slappers – well that wouldn’t work so Gastone pipped up with Burpees (uh oh ) So 11s were completed with very little mumble chatter. Then cross parking lot with lunges and burpee long jumps x2 (planned on three but had to omaha ) Moseyed back to Food Lion to shopping cart return to hold dip position for 10 count x 4 ( a real crowd pleaser – hey at least we weren’t running). Finally Mosey to old Harris Teeter for some wall work – I didn’t forget you Squirt!- hip slappers ! and wall sits. Finally moseyed to short wall for dips IC before arriving back at snoballs. All in all it was a real ball buster workout with very little rest between sets and this group knocked it out. Its a real testament to F3 to see everyone pushing and improving so much.
Prayers for Gastone’s family dealing with the ravages of Alzheimers
As always it was my honor to lead – Until next time – Defib OUT