November 8th, 2020 By MetroDog

Three PAX arrived at F3 Locust for another opportunity to get better .

WARMUP

20IC SSH
15IC Mt. Climbers
10IC Imperial Squat Walkers

Loop de do
Mosey over to the park playground for a maximum effect. Complete three rounds of max reps for each exercise then run around the 0.4 mile loop around the playground.
1) pull-ups
2) merkin
3) situps

Mosey around the park walk. Stop at the parking lot for 10 Merkin. Continue running and so at the flag for 10 more Merkin. Resume the mosey around at the parking lot at the other side of the park for 10 more Merkin.

Parking lot sprints. 10 Merkin then sprint across the parking lot so 10 Merkin and sprint back to finish with 10 Merkin.

Mosey around the loop to the launch pad. Do 10 more Merkin

6 MoM
Abs with Habs (Habs is a brutal man)
20IC LBC
1 minute side plank on each side.

Reflection
Be the light. In the midst of the divisive nature that we see F3 gives us an opportunity to connect, unite, and heal. We don’t have to agree to be carrying and considerate

Moleskins

According to Fitbit the PAX covered a 5K today.
The Gremlin is coming in January.
Pray for our nation to come together and heal.

YHC MetroDog

F3-MECA, F3Locust

---