October 27, 2019

Greenmile October 27, 2019

THE SCENE: Overcast, 50 degrees, 96% humidity.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30x SSH

15 Windmills

10 Daisy Pickers

Individual stretch for one minute.

THA-THANG:

  • Run 1 mile around the loop. 20 merkins at halfway point, 20 WWI sit-ups at STARTEX.
  • Partner up. Run one mile with partner as fast as possible. Hold plank until all in at pond. Complete 20 merkins on your own.
  • Run back to STARTEX. Complete 50 Little Baby Crunches when all in.
  • Run to landfill off of Walnut Grove. Complete 30 flutter kicks in cadence.
  • Run to bridge. When all in sprint to bridge.
  • 4.07 miles total

COUNT-OFF & NAME-O-RAMA
07 PAX. Sparky, Speaker, O-Positive, Pirtle, Teachers Pet, U-Rock, Farmer.
CIRCLE OF TRUST/BOM:
With the holidays quickly approaching, don’t be afraid to lean on an F3 brother. Any Memphis F3 PAX can call me 24/7 if needed. No questions asked.

ANNOUNCEMENTS:
Speaker handed off the responsibility of Greenmile AOQ to Sparky. Congratulations!!!!!!!!!!!!!!!!!!!!!!