November 22nd, 2017 By AstroVan

With a break week from my Bible Study this week, I thought what better than to discover some new ground with some F3 Brothers. Nice and balmy 45 degrees for my first trip to Kannon. A couple of guys hanging around at 5:28 quickly multiplied to an even dozen by 5:30. Here is what we got into

Started with a 2ish mile pre-run with Anvil. I started pre-running about a year ago and found that it really helped me with the bootcamps (so not to start that initial mosey, cold) and my overall fitness. I highly recommend trying it out.

Mosey to the front of City Hall for:
Side Straddle Hops
Cotton Pickers
Low Slow Merkins
Plank Jacks
Low Slow Squats

Mosey to courtyard for:
10 Dips IC
10 Incline Merkins IC
8 Decline Merkins IC
20 Step Ups
10 Dips IC
8 Incline Merkins IC
4 Decline Merkins IC

Mosey toward random parking lot, with some lunge walks on the way
In parking lot, Suicide medley with 5 jump squats at first line, 10 WW2 situps at second and 16 mountain climbers at third
Repeato in opposite order and finish with the 6.

Mosey to Parking lot with random hill in the middle. 5 merkins, bear crawl up the hill, 5 burpees at the top, bear crawl across top and down the other side for 20 LBCs. Reverse back to other side.

Next, Quadraphelia up hill, 10 Bobby Hurley Squats, run down other side for 10 WW2 sit ups. Reverse to other side.

Indian Run to Parking Deck. Quadraphelia up 4 decks, recovering on the flats. Run down the stairs, then back all the way to top. AYG to the cars.

No Time for Mary

Moleskin
– covered almost 2.5 miles today … Not bad
– Great AO. Thanks for having me out
– Good job to FNG Andrew, who hung in strong today

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