April 27th, 2016 By backdraft_MECA

A fine morning for F3 Coupon Day…clear and warm as 8 Pax prepared for a beatdown in the gloom.

Grab the Coupon (2 tires lashed together).  Four Pax advance the coupon down the road to Forest Hill UMC parking lot.  Switch out every 200 yards or so. (A certain foursome only carried on flat ground, while the other had all the elevation!!!, not calling out any names indy, cupid, hip, and tp)

Warm Up

SSH x 20 IC

Shoulder Stretch

Mt. Climbers x 20 IC

Mosey around FHUMC to check out stations:

1. Curb Jumpers
2. Bear Crawl to the Wall/Back Pedal to start, repeat
3. Alternate Leg V-ups
4. Leg Lift Merkins

Pair up and move to a station.  One pair starts as timer with lap around the church to push other around the stations.

Grab Tires, mosey to Mary

Mary

KGBs x 20 IC

Superman x 5

Shoulder stretches

Downward Dog Ab Killer

Balance work – One Leg Warrior

Moleskin

Tire coupon was a recycled idea from The Bear last year.  It’s a burner even with teams of 4.  Good sweat today with lots of Cardio and warm morning.  Not fun I assume after a Grover Fest yesterday.  As always a great effort by all. (This strangely was a grouping of said muscle groups Grover abused yesterday!!!! Hip read the BB’s ) Good workout but BCR needs detailed instructions or he will not comply!!!! Indy is in need of a break his senility is getting aggresive!!!!

Aye, Hipbone

Concord

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