May 16th, 2017 By SS Minnow

Six out of ten non-fart-sacking pax hit the roads for some pre-dawn pre-workout miles this morning. Could it be the not-so-elusive runner’s high they were seeking? Whatever it was, it seemed to prep them well for this morning’s beat-down as all six runners and the other four hard-charging pax hit the workout head-on and didn’t stop for 45 minutes.

Warm-o-rama

Mosey across parking lot with high-knees, butt-kickers, karaoke left, karaoke right

Circle of Pain: SSH, IST, Windmill, merkins, mountain climbers, cotton pickers, air squats, burpees

The Thang

• Your choice: lunge-walk, bear-crawl, or combination of both half-way across parking lot
• Mosey to high school track
• Repeato five times:
  • 5 x burpees, 10 x WW II Situps, 15 x merkins, 20 x air squats, 25 x little baby crunch
  • Run one lap, circle back for the six so all complete the run at the same time

One Minute of Mary

• Pretzel stick x 10, each side

Moleskin

• Thanks for the opportunity. Always a pleasure to lead a group of motivated HIM’s
• Tclaps to Big Bird and Flip Phone…..choosing the brad-crawl over walking lunges across the parking lot….and getting there first!
• Great job guys in getting five of the exercise-medley / running circuit completed and doing it together
• Bull started a trend with the fancy-footwork cone-weaving on the first lap.
• YHC did see Clueless clear one of the hurdles too….but was not surprised that this feat did not start a trend … #thatsahighhurdle
• June 3: King Tiger 5K: F3MeCa is a sponsor of this annual race. RunForYourLife has offered a $5 discount to the race when you use the coupon code “F3” as checkout. http://runforyourlife.com/kingtiger5k/
• June 3: The Bear epic workout is being hosted by Isotope this year
• June 10: 4 year F3 Harrisburg convergence at the Rail Yard…YHC and SoloCup will co-Q
• July 12: F3 Night at the Intimidators Game in Kannapolis … Thanks, DT for organizing this…it is going to be a real good time with the families  … http://f3nation.com/2017/05/11/2nd-f-pre-blast-f3-night-at-the-kannapolis-intimidators-2/

“If it doesn’t challenge you, it won’t change you” – Fred Devito

 

 

 

Harrisburg, The Ridge

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