September 21st, 2016 By Blu Crush

Mosey with variation High Knees, Butt Kickers, Toe Touches

Disclaimer:  uhhhhh….. I forgot to give the disclaimer but if you were there you quickly realized that I am not a professional (more like a bumbling idiot at times), you should have modified as necessary and all the good stuff.

COP:

Side Straddle Hop

Imperial Walkers

Merkins

Plank Jacks

Mountain Climbers

Low Slow Squat

Wind Mill

Fire Lane Drill:

Run to the first “Fire” – 10 Merkins; Back Peddle to “Lane” – 1 Burpee Broad Jump at first station.   Repeat to each of the 8 “Fire” and “Lane” adding one Burpee Broad Jump to each. (i.e. Station 2 10 Merkins and 2 Burpee Broad Jumps, Station 3 10 Merkins and 3 Burpee ……)

Lazy Dora: Reverse order audible to defer merkins to end after our fire lane drill.

Partner Up for a cumulative 300 squats, 200 LBC and 100 merkins.   P1 – 25 Squats, P2 – Peoples Chair, flap jack until  300 cumulative squats achieved; P1 – 20 LBC’s, P2 – on six and hold feet 6 inches off ground, flap jack until 200 cumulative LBC’s achieved;   P1 – 10 Merkins, P2 – Plank, flap jack until 100 cumulative merkins achieved.

Catch me if you can:  (reverse order.  Thanks for correction Chum)

P1 alternate between 5 Carolina dry docks  audible to side straddle hops (Enough merkin type exercises) and 5 walking lunges, P2 run the small track around the bus lot.  When P2 catches P1 Flap Jack.  Continue until time is called.

Mary:

Flutter Kicks – 20 IC

LBC – 20 ic

WWII SIT UP 10 oyo

With the first day of fall approaching it is finally starting to cool off.  The breeze felt good and help keep us some what dry.  Great effort to Hugo and Gremlin for excellent progress and weight reduction.  Glad to have BLC back in the mix after lengthy recovery from back injury.

Announcements:

F3 Meca Volunteer Opportunity – Wings of Eagles Ranch in Concord coming up this Saturday – Look for Pre-Blast for more information.

Interval training run tomorrow at the Vet 5:30.

RED Friday this Saturday @ the VET 7:00 hosted by F3 members from Greenwood SC,  No pre-run.

 

Pain Academy

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