October 16th, 2016 By Stretchy

13 Good men showed up for a Sat beatdown. This was my virgin sat Q so I had to make it a good one. And it went something like this…

Mosey to upper lot for warmup
SSH x 25, windmill x 15, IST x 15, peter parker x 15

Mosey to adjacent soccer field for dynamic warmup
google butt shaper down, quad stretch heel raise back
lat shuffle down and back, power skip down and back, karaoke down and back

mosey to tennis court parking lot for agility
line hops double leg forward and back x 10, side to side x 10, repeato
line hops single leg rt side to side x 10, lt side to side x 10, repeato
line hops single leg rt for and back x 10, lt for and back x 10, repeato

Mosey to front of school for strengthening
split squat, calf raise ladder 1st set 15, 2nd set 10, 3rd set 5
mosey to front of school for grinder
partner up for hops x 300SC, wall climber x 200SC, mary Catherine x 100SC (called an audible) as partner runs to sidewalk

mosey to side parking lot for sprints (even old guys can run fast)
split into 2 groups for suicides – group 1 runs and group 2 watches then switch x 3 rounds

mosey to garbage cans
partner 1 power ups x 5, while partner 2 planks, then switch x 3 rounds

mosey to concession stand
merkin to mountain climber ladder 5 to 1 (in quick cadence)

mosey to the parking lot for mary
LBCs x 25, reverse crunch x 25, squirm x 15, superman-banana x 5, superman jacks x 15

Moleskin

-Thanks for the opportunity to lead a great group of men. I started about 2 years after seeing an ad on nextdoor set up by Waterboy. I met Moses about a year earlier who introduced me to F3 but I could not make it due to my schedule(wink, wink).

-Prayers to Thorn and his family…and to all unheard requests – the Lord knows your heart.

– In this season of division when our differences are put under a spotlight – let us not forget we are more alike than unalike.

Davis Lake, Rolling Stone, Tradition

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