THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER: Yep
- SSH x 20
- IW x 15
- Hillbilly x 15
- Billy Mays Hayes (groin and ham stretch) – 20 seconds
- Calf stretch – 10 sec per calf
- warm up mosey lap with high knees, butt kicks, power hop (skipping), and karoke
- MIB showed up on MIB time doing SSHs in the corner!
D1 Day (Division 1 College Track Workout sent from the 2.0 who does this for fun except much faster)
The routine: Sprint a distance, then recovery jog the same distance. PAX ignored D1 times and just tried to avoid merlot splashing. D1 pace listed in parenthesis below.
4 x 400 followed by 4 x 200 followed by 4 x 100
4x400m (my pace: 60-63s)
4x200m (my pace: 29-32s)
4×100 (my pace: 14-15s)
Total distance run: 6000 meters (about 3.75 miles)
*not all PAX completed reps, but everyone kept moving!
Four minutes left after first couple of PAX completed tha thang:
- LBCs x 20
- Freddie Mercury X 15
- Fluter Kicks x 15
- American Hammer x 20
COUNT-OFF & NAME-O-RAMA
MIB, Four Eyes, Soybean, Handsy, Crayfish, Altar Boy, Shoestring, Teachers Pet, Lynx, Early Bird
CIRCLE OF TRUST/BOM:
Take time in the midst of busyness to breath, center yourself, and let God pour in. No matter how busy you are. Otherwise, we damage others.
APFT will be administered at the Barracks May 24th by Soybean
SOS Spring Cleaning Day on Saturday, 9:00-12:00!