Solid numbers at SOT, four to run, 9 to gun, all in it to win it. The AO was warm and well lit, the black ice was only briefly encountered, and it was flurries, not Cooper hair in your eyes and mouth. Here’s what the bootcampers enjoyed:
The THANG:
COP #1:
- Mosey down to Track parking lot
- Welcome & F3 Disclaimer
- 4×4-icides Warmerama, 5–>1
- Circle up for the usual 1st COP Mary to stretch things out
COP #2:
- Mosey to Track
- Lap 1: x10 Burpees ea quarter
- Lap 2: x20 WWII ea quarter
- Lap 3: x30 Merkins ea quarter
- Lap 4: x40 Squats ea quarter
COP #3:
- Mosey up to the school
- Partner up for a SPEEDORA:
- x100 Donkey Kicks
- x200 Monkey Humpers
- x300 SSH’s
- Partner sprints small curb circle
- Audible out of time halfway through SSH’s —> BTTF
COT:
- Counterama # 13
- Namerama
- Announcerama (see Comments)
- YHC took the PAX out in Prayer
NMS: Doesn’t matter how old you are, F3 is hard, and if you want to improve over time, you’re gonna have to dig deep. YHC noted some incredible effort today from the PAX to push through the pain and encourage one another. That’s what this is all about. SYITG, YHC, DTH
2 Comments
– HDHH at Kindred Spirits TONIGHT from 6-8pm. Bring your M.
– Feb 28 Glow for Galactosemia Race – can donate or virtually participate – Connect with Wilson or Nancy Lopes for more details: https://runsignup.com/Race/TN/Knoxville/GLOWforGalactosemia2019?remMeAttempt=
Solid Q DTH. It’s one of those not what I wanted, but exactly what I needed. Also appreciated the dig deep motivation. Can be easy at times to go easy. Have a great day fellas.