15 PAX! Folsom, Tight Lip, Urkel, Tax Man, Baby Shoes, SpaceBar, TugBoat, Slow Pitch, Tin Cup, Canadian Bacon, Lansbury, Ice-T, Tassels, Knoxville, Vanilla ICE
Lots of folks screeching tires and coming from the SMURF this morning—Typical F3 Intro—Mission Statement, Core Principals, etc. etc.
The goal of today’s workout is to stay moving ! It’s the coldest day so far this fall/winter season. Without further ado, lets mosy!
WARM-A-RAMA. We ran down the steps to the north of the parking lot and into the neighborhood. Pretty simple here—We ran through the neighborhood—all over. When I yelled the word “10” one of the PAX would lead us with 10 ‘Merkins. We ran through the neighborhood and back to the stairs where we started.
PRE-THANG. Partner Up. Partner 1 alternates up the steps 1) Left Leg Hop 5 Steps 2) Right Leg Hop 5 Steps, Both Leg Hop 5 Steps until you reach the top. Partner 2 Side Straddle Hop while your partner is doing this. 10 minutes or so of this!
THE THANG: We did this all as a group. 30 Second Wall Squat against the building. 20 MERKINS. 80% RUN across the parking lot. STOP. 20 WW1 Situps. 80% run back across the parking lot. Rinse/Repeat. 10 Minutes in Length.
MARY: 2 Rounds of Rancid Style American Hammers.
Announcements: ABIDE volunteer Opportunities, Free To Bleed, and others—check SLACK.
COT: “Remember the Windshield is bigger than the rear view mirror for a reason!”