F3 Nation in Germantown Station
It was cold; but dry. Give me 28 and dry over 60 and raining any day. Sparky, Finkle and myself did a pre-run Shield Lock so we were warmed up and ready for some more running.
F3 WELCOME & DISCLAIMER:
20 SSH IC
20 Daisy Pickers IC
Stretch OYO 30 seconds
Mosey to Germantown Station Neighborhood. We had 5 total stops and got in 2.65 miles by my watch. All exercises performed OYO and then hold Al Gore/plank until all in. Mixing up exercises at each stop is allowed. Mosey as a group to next stop.
Stop 1: Cantore’s Castle: 50 LBC crunches and 50 Carolina Dry Docks OYO.
Stop 2: Moneyball’s Mansion: 50 Merkins (very on brand) and 50 Mountain Climbers (2 is 1)
Stop 3: Sparky’s Chateau: 50 squat jumps 50 shoulder taps (2 is 1)
Stop 4: Boudreaux’s Bungalow: 50 Bonnie Blair’s (1 is 1) and 50 burpees
Stop 5: Finkle’s Family Dwelling: 50 flutter kicks (2 is 1) and 50 Freddie Mercury’s (2 is 1)
Mosey to startx via Effingham and Hacks Cross
Up to a minute of Flutter Kicks until we hit 6:15
COUNT-OFF & NAME-O-RAMA:
8 for 8-Track!
CIRCLE OF TRUST/BOM:
Get to know your neighbors. That was certainly the focus of the workout today and has been a great benefit to me joining F3. I walked/ran/drove by all these houses for 3 years not knowing or talking to anyone. Now I’ve got a great Shield Lock in the neighborhood and some other F3 brothers as well. Looking forward to seeing more of everyone in the summertime!
On a more somber note we prayed for OReilly’s neighbors the Nelson’s who lost their husband/father of only 50 years last week. Son is 17 years old. Prayed for strong male role models to step up in his life during this really difficult time. Would also appreciate any prayers for my 17 month old daughter Olivia. She has a reconstructive kidney surgery next Tuesday at Lebonheur Downtown; we should be in the hospital for 1-2 days.
This was a perfectly timed workout. Mixed it up and finished on time at 8-Track for once but still got a good workout in between the exercises and the miles. Kept moving the whole time as well! It was mentioned that the workout would have been more difficult from a neighborhood happiness standpoint with high volume mumblechatter. Thankfully Cheezesteak and Hobby Lobby were not present as I had an alternate Q prepared just in case.
Hype film and Bo-Peep VQ @ mothership tomorrow