September 22nd, 2015 By Sugar

9 Stoners got our of the Fartsack to join YHC on a trip back in time.  That’s right, since ‘modifying our AO’ (thanks Jerry) we’ve not had a proper track workout…….until today!  It went something like this:

Disclaimer

Mosey to the HRMS track with a nostalgic pause for 20 SSHs under the light in the bus lot. (nostalgic, not romantic).

COP

SSH x 10

1 Burpee OYO

IST x 10

2 Burpees OYO

Cotton Pickers x 10

3 Burpees OYO

Prisoner Squats x 10

4 Burpees OYO

Lunges x 10

5 Burpees OYO

Tempo Merkins x 10

Mosey to fence and partner up for Suicide Merkins on the chain link fence (try not to injure your partner – sorry @Three) 5,10,15 20 reps.

Count off by 3 for 50 yd sprint relays x 5.

Mosey to sidelines for across the field circuit:

10 Bunny hops

10 Google butt lunges

10 Plank walk right

10 Plank walk left

Bear crawl to finish

Repeato back to the other side

 

Line up for indian run/4 corners

Corner 1 – Shoulder tap Merkins x 10

Corner 2 – Imperial Squat Walkers x 10

Corner 3 – Cackalacky Choo Choo

Corner 4 – Peoples chair with ‘it’s only air’ presses, can-cans and squats

 

Traveling May – mosey back to OES with Mary breaks (trying not to get ‘hit by a bus’)

LBCs x 20

Pretzel Crunch x 10 ea

Homer to Marge

Mason twists x 20

People’s Mary

Squirm – Whatley

Reverse Crunch – Sparknut

Peek a boo – Hula

Moleskin:

– It’s been awhile since I’ve had the Q.  Thanks for for following my lead!

– Sparknut – Please, no more romance.  I mean, we love you bro but not in that way.

– FNG Jason, nice to have you out!  I think we’ve found someone to give Gungho a ‘run’ for his money!  Pretty sure I was that fast when I was 19 – just sayin.

– Fratelli and Three – It’s great to see you guys out there pushing hard!  (make sure you take care of the ankle, Three)

Announcements

Mud Run sign up has been extended to 10-3-15.  It’s not as tough as you think – it’s a ton of fun!

Support BOS and Heartland Ministries – details Here

Remember Sparknut needs help helping others – Sparknut please sound-off below with details

If you’re not on the F3 MECA daily email and want to be – sound off below and I’ll get you signed up!

Anybody interested in running???  Lawdawg and I will be heading out on an impromptu Rolling Stone Cruise tomorrow morning.  Same Bat time, Same Bat place!  (Odell, 530am)

Rolling Stone

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