For some reason, nobody wanted to Q this Saturday. On of the responsibility’s of a site Q is to Be There and lead the workout if you dont have a Q. So cool, lets have a little pre JJ5K beat down.
Warmup: SSH, DonQs, Gravel Pickers, left over right stretchy things(the unpatented version)
Thang: From the very bottom of the lower parking lot..do 3 burpees, 20 mountain climbers, 20 American hammers at every light pole till you get to the flags at the main entrance. Hacksaw killed this…he was pumped up son! once at the top we said the pledge, and I let Sarlacc pick cherries for a minute. That was dumb..lets move on. down to the concrete bleacher at eh horse ring. Lindsay Derkins, and Dips…between each round box jump to the top of the bleachers. 10-30, 15-25, 20-20, etc… After that we got a 10 count, then mosey around to the other side of the horse ring for 11s. Pullups on the Fence rail and big boy sit ups on the road. Good Work by Chubbs and Higgins pushing it out and finishing strong on these! we would have been done alot sooner but Doodles was talking alot– trying to EH Handcuff into church on Sunday! After this another 10 count then a mosey back down the hill. was gonna stop and the block pile and do a couple rounds but there was a huge tractor trailer in the way. so we omahaed onto the tennis courts. I had some stuff set up there to finish us out. Mary and Carry! i have 2 5 gallon pails of c23, and a cinder block. starting with the most Respect Pax, that man calls a exercise and we all do it while he sprints to the fuel cans, farmer carries them 3 courts, then pick up the the block and rifle carries it to the end and sprints back. everyone got a turn. with a few minutes to spare we carried the blocks and fuel jugs to the road left them there for me to get on my way out. there were 3 or 4 light poles down to the shovel flag so we went down the same way we came up 3 burpees, 20 mountain climbers, 20 American hammers. everyone pushed hard this last little bit and made it back to the flag just in time! Good work men!
convergence on October 15th
ruck on the 8th from downtown
other stuff that has already happened
Doodles Friend Andy
Everyone effected by the Hurricane
the Hartzell Family
I kinda just winged it this morning no fancy stuff just basic F3 exercises . I was trying to go easy on the the legs even though we still got almost 2.5 miles in. I went and ran the JJ5k after this and got 1st looser in my age group behind SA, I could have beat him if i would have been fresh! LOL After the 5k i took my oldest 2.0 to Chapell Hill to watch Norte Dame kick the crap outta the Tarheels! Lets Go Irish!! Point is I had alot going on today and i still posted with my brothers in the gloom and ran the JJ. you have time to do the things you want to do. Make F3 a priority in your life it will change you for the better I guarantee it!