April 28th, 2018 By AstroVan

It was good to be back at The Mineshaft after a few weeks away! 7 of us took off from good old Lot 7 and headed toward the parking lot next to the Tennis Courts. Circle up for:

SSH x20IC
Tempo Merkins x10IC
Mountain Climbers x10IC
Cotton Pickers x10IC
Tempo Squats x10IC

Mosey down the Greenway to the pile of rocks. Grab one that suits you and jog back to the parking lot for (all with rocks except Merkins):

Shoulder Press x10IC
Curls x10IC
Calf Raises x20 OYO
Chest Press x10IC
Dips x10IC
Merkins x10 OYO

Run to track and up to the top of the Stadium Stairs (hit every step) for:

Squats x10IC
Wide Merkins x10 OYO
Side Lunge x10 each leg OYO
Forward Lunge x10 each leg OYO
WW2 Sit-ups x20 OYO

Mosey back to rocks and repeato. Back up the stairs and repeato (replacing forward lunge with deep squats, using the railing). Back to the rocks and repeato (replacing merkins with skull crushers).

Return rocks and mosey to Craver Rd Hill.

5 Burpees at bottom, 10 squats in middle and 15 plank jacks at top. Run back to the bottom and repeato. Finish with the 6.

Mosey to the tower at Halton Arena for Peoples Chair with 10 Air Presses IC, 10 Donkey Kicks, PC with 10 Air Presses, Balls to the Wall until failure, PC with 10 Air Presses.

Mosey up the stairs (you know which ones, hitting every step) and back to Lot 7.

Partner up for a dynamic Mary. One partner runs a lap, while the other does a Mary exercise. We did:

LBCs
Low Flutter
Dying Cockroach
Plank

Chicken Coop took us out with a couple of minutes of stretching.

Moleskin:

– Good work by everyone today!
– Goal today was to wear out the legs, then run some more, working in some triathlon training. The muscles used in each of the exercises, are all target muscle groups used in triathlons
– Didn’t feel like we ran a bunch, but still got 2.5 miles

Announcements:

– F3 Dads will be at Mineshaft May 19th. Let me know if you are interested in helping to organize and I will put together a meeting time
– Sizzlean is looking for some guys to help build a playset next Saturday for a girl suffering from Cancer. Hit him up on Slack for info and/or to volunteer.
– May edition of the Merkin Challenge is staring next week. $10 dollars gets you in. Proceeds benefit F3 MeCa fund and gets you a sweet patch (if you finish)
– I will miss the next 2 weeks with a Triathlon and a trip. I will work to set up some Q’s, but feel free to step up if so inclined

---