5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE!
- Warmarama
- Mosy to lower lot
- Line Tracers
- SLOW lunge up hill
- Squat stretch on the poles
- Mosey/Bernie to Bball Court
- Intro and Disclaimer
- Imperial Walkers
- Michael Phelps
- Cherry Pickers
- Plank/Merkins: F3 Mission, Principle, Credo
- 1 Leg LBC’s
- The Thang
- Indigenous Run w/ various pit stops
- Rear PAX – 1 Burpee High Jump, then run to front
- Stop 1 (Playground)
- Hollow Rocks – IC
- Seated Front Leg Raises – IC
- Stop 2 (parking lot)
- Curb Calf Raises – I.C.
- Booyah Merkins – I.C.
- Stop 3 (lower Lot)
- Side Shuffles – IC
- Prom Dates – IC
- Stop 4 (Poles)
- Pole Smokers – IC
- Squat Hold w/ Pole (60s)
- Stop 5 (Upper Lot)
- Single Side Split Squat – IC
- Bernie around median
- Perfect Merkins 8Ct – IC
- Finisher – 600meter sprint as hard as you can
- Finish at the flag – great effort!
Names, Numbers, Announcements (See slack). GTE, Dogpile 7am on Saturday
Prayers: Posh medication, Broadway’s daughter, Florence’s M/MILaw, Big Rig M career
NMS: I thought indigenous run would be a good break – however I always underestimate doing that with the Bermuda boys! Hard Pax turn a leisurely jog into a full time run! Props to BIG RIG for doing some AMRAP morning wood for extra credit. Thanks for joining today fellas.
