August 8th, 2015 By Deuce

Three pax posted to feel some pain in as many ways possible.

Warmup

Long slow mosey around both soccer fields, then COP near bathrooms.

• SSH x20
• Imperial Walker x10
• Windmill x10
• Air Squat x10
• Merkins x10
• Side Plank, both sides~ 20 secs
• Mountain Climbers x 10
• Plank Jacks x10

The Thang

Mosey to picnic shelter by the playgrounds.

• Step ups– 10 each leg OYO
• People’s Chair w/arms out in front~ 1 min.
• Box Jumps– 10 OYO
• People’s Chair w/arms out to a T~ 1 min.
• Dips x10
• People’s Chair w/air presses x20

Mosey to Pork Chop Hill.

• LBC– 20 OYO
• Backwards run up the hill
• Decline Merkin– 10 OYO
• Forward run down the hill
• Repeato x4

Mosey to playground.

• LBC x20
• Squirm x20
• WWII Situp– 20 OYO
• Mason Twist x12
• 2 Pullups OYO
• Crunchy Frog x12
• 4 Pullups OYO
• V-Up– 10 OYO
• 6 Pullups OYO
• J-Lo x10
• 8 Pullups OYO
• Bear Crawl to picnic bench, Dips x10, Lunge Walk back. Repeato.

Mosey to the quarry and choose a rock.

• Curls x20
• Military Press x12
• Tricep extensions x10
• Rock Squat x10

Mosey to second playground.

• Atomic Merkins, feet on the swing, pushup, then bring knees to chest- 10 OYO

Mosey to shady spot near cars.

• LBC x20
• Homer-to-Marge Merry Medley– Includes Homer, Marge, Low Dolly, and Rosalita.  Feet don’t touch the ground.
• Yoga stretch including: Mountain, Forward Fold, Half-Forward Fold, Plank, Up Dog, Down Dog, Lunge, Crescent, Warrior One, Warrior Two, Peaceful Warrior.
• Jack Webb up to five, 1:4 ratio

COT

A bit of talk about the F3 book, Freed to Lead, and F3 philosophy, a quick prayer of thanks, and an EH of a runner (Terry) we see often at the park.

Moleskin

1. Great work out there, men!
2. @Blue Crush- It was nice to meet you and spend some time getting to know you at coffeeteria.  Looking forward to your first lead when you’re ready.  I’m sure you have plenty of tricks up your sleeve.
3. @Chicken Fried- Never too early to think about an F3 name for your expected 2.0.  Won’t be long before the two of you are at an F3 Dads event.  #timeflies

Peace,

Deuce

The Vet

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