7 track laps and some hill sprints

THE SCENE: A nice reprieve from the summer heat of yesterday morning, it was a snuggly 23 degrees at the start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 X SSH IC
THA-THANG:

Warm-up lap. Merkins till all in (an underused “all in” exercise)
Indian run lap

A yasso – 800m at a brisk 85-95% effort
https://www.verywellfit.com/how-to-do-yasso-800s-2911888

Mosey to the parking deck for some hill sprints
Jog to the first speed bump then all out sprint for ~40 yards. Repeat 6x

MARY:
The Merry Mary Mile! 
50 BBSUs 
1/4 mile lap
Flutterkicks x 30 IC
1/4 mile lap
Guantanamo x 2 
1/4 mile lap
American Hammer x 35 IC

Ran out of time before the last lap. 

COUNT-OFF & NAME-O-RAMA
13 (0 FNG)
CIRCLE OF TRUST/BOM:
Thinking about the 50 degree day over day temperature drop, my M asked me what’d I do if no one showed up for the workout today. My reply, “0% chance that happens”. I’m thankful for the 13 guys that showed up today and got better. 

MOLESKIN:
I loved seeing Fishbowl for his first Barracks runday. Tremendous effort. Shoestring showed up with 10 minutes to go after Qing at the Blue Collar this morning. Gus showed up for coffeeteria after posting at the Annex. It was 23 degrees this morning and 13 men showed up in the gloom. F3 encourages a bizarrely obsessive commitment level. I’m thankful for my brothers!

ANNOUNCEMENTS:

2nd F event at Handy’s house this weekend
Squeegee is leading a Saturday run downtown. 

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