August 18th, 2016 By Deuce

Only 2 pax made it out to District 7 this AM, but we made the most of it.

Warmup

Mosey to the back of the school.

• Windmills x10
• A few yoga strtches
• SSH x20

The Thang

Mosey around the track to the playground.

• 10 Pull Ups OYO,
• 20 LBC OYO,
• Bear Crawl the length of the covered walkway,
• 20 Oblique Crunch OYO,
• 10 Abyss Merkins OYO,
• Run a lap around the track,
• Repeato until time is called.

Mosey back to the cars

Mary

• LBC x25
• The Squirm x20
• Mason Twist x10
• Reverse Crunch x15

Moleskin

1. Thick Burger- I enjoyed the conversation today. The 2nd F is what keeps me coming back week after week.
2. Don’t forget to order your Boondocks shirts. Only 7 days left to order.  http://f3.mudgear.com/collections/all-products/products/f3-boondocks-pre-order
3. Hope you guys have a good week.  I’ll be enjoying some cool Colorado weather and high altitude running.  See you when I get back.
4. Up Next: The Smokehouse, Saturday, 0700 at Reedy Creek Park.  Thick Burger has the Q.

Peace,

Deuce

Boondocks, District 7

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