Warmup:

Mosey to Carolina courts:

SSH and various stretches

Mosey back to OCT:

Tabata: 40 seconds on, 20 seconds off:

Plank;

Plank with right leg lifts

Plank with right leg lifts

Upright rows with block

Hunting dogs

Alternating Superman’s

Thrusters

Mosey to Coltrane playground for 20 pull-ups.

Mosey back to OCT. repeat tabata.

Mosey to boys and girls club:

Plank;

Peter Parker’s without the push-up.

Side leg lifts

Mosey back to oct. repeat tabata.

Cot:

Prayers for Skinners father, Bill Cochran; Anvil’s father in law; and others dealing with health issues.

Moleskin:

Chillier morning, but was perfect for the 11 pax that showed up. The intent, obviously, was to work back muscles. Running was held to a kosch over 2 miles.

The tabata circle set the stage for good chatter. Topics ranged from stocks to Tombstone’s dirty mind.

My brother (F3 jester) recently told me that he’s been to F3 groups in Charlotte and Charleston. He mentioned those groups don’t have the same dynamic as ours, mostly go home after the workout with no/limited coffeteria. He said we have a special group here – which is true. So, the workout ended a few minutes early to give us a little extra time for coffeteria, where the chatter continued for an additional hour – Until the FIA group showed up and sent us home.

Enjoyed it. Thanks guys.

Luthor