January 23rd, 2020 By 10and2

Five men showed up in the gloom this morning.  After the regular disclaimer, I warned them we will be running.  The point is to keep moving so we stay warm.  Spoiler alert:  it worked.

Warm Up

24 Side Straddle Hop
24 Hill Billy
24 Alternate toe touches (I’m sure there is an F3 name in the exicon)

Mosey to High School band practice lot

The Thang
Deconstructed Burpee

Run 20 yards out
10 Air Squats
Run 20 yards back

Run 40 yards out
10 Air Squats
10 Merkins
Run 40 yards back

Run 60 yard out
10 Air Squats
10 Merkins
10 Plank jumps to standing position
Run 60 yard back

Run 80 yard out
10 Air Squats
10 Merkins
10 Plank jumps to standing position
10 Squat jumps
Run 80 yard back

Run 100 yards out
10 Burpees
Run 100 yards back

Out of the gloom, Buckwheat appeared.  We tried to hide, but he was persistent and found us.

Repeat with 5 reps each time

Mosey back to Elementary School

Mary
24 Pretzel crunch (each side)
24 LBCs
24 Low flutter

We stayed warm.  Thank you to all the men who make F3 possible.  Without you, I would have no anniversary.  You are F3.

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