January 29th, 2020 By Thomas DeBoyace

7 F3 men and one FNG showed up to a glorious Sir Topham workout. Everyone knows I like to run so why not hump it up some hills on hump day.

We welcomed the FNG  he works with me (Sir Topham) and has challenge me to do a Spartan race with him so I have challenged him to do F3  I signed up for spartan race and he joined us!!!

Gave the disclaimer and we moseyed

warmarama: 25 SSH, 10 Cotton pickers, 10 ISTs and 10 mtn climbers

The thang: mosey to south ridge  ran down each street and did an exercise at the bottom and ran at a good pace back up the hill and did a core workout at the top  up and down each street.  We got 4 streets done

we did 15 IC of monkey hummers, merkins, slow squats, dying cockroaches, lunges, lbc, flutter kicks and kgbs  mosey back toward Mary. Made one stop for 10 burpees  then we did an Indian run back to mary

mary- 15 down/ups and 15 crunchy frogs in honor of our missing friend chicken strip.  Finished off with some stretching

moleskin: talked with FNG to get some information. Some pouting about how I like to run but for the most part everyone was encouraged after another great workout.

prayers: pray over the men and to continue to strengthen us in all we do

 

 

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