March 18, 2019

Mumblechatter?!? Ain’t no time for that.

THE SCENE: Levee; upper 30’s, dark and crisp

F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

  • SSH x 55 IC

THANG: 

PART 1:Mosey to most proximate lit lightpole

  • Arrive at lit Light Pole 1 (LP1)=STARTEX
  • Perform OYO Body Bag Builders (BBB) (x10)
  • Run to LP2
  • Run backwards to LP1
  • Alternating Shoulders Taps (AST) until all in
  • PAX had the option: OYO Bear Crawl to LP2 or perform OYO Burpees (x10) then run to LP2
  • AST until all in
  • Rinse and Repeat to LP5
  • AST until all in
  • PAX performed OYO *new variation* of AST=ex: right hand taps left shoulder while  bent left knee moves vertical (imagine combining AST and Mtn Climber) then alternate hands/knees while keeping core stable; (x20/each shoulder/knee)
  • Resume Initial routine to LP6 and LP7=ENDEX
  • Recover

PART 2: Indian Run until Mary

MARY: 

  • Tempo Hello Dolly x20 IC
  • Flutter Kicks x 10 IC (toes pointed in)
  • Flutter Kicks x 10 IC (toes pointed out)

COUNT-OFF & NAME-O-RAMA:
15;  Halpert, Dial-Up, Hello Kitty, Peeping Tom, Vector, Captain Obvious, Black Diamond, Snowman, Slicnut, Woody, Lochte, Rocket Launcher, Chastain, FNG: Snappa and O Positive (YHC).

CIRCLE OF TRUST/BOM:

FINISH STRONG

We all have more in the reserve tank than we think. Pain hits around the 40% mark of our capacity and that is when we consider quitting.  Don’t quit, accelerate through the tape.  Run strong for those who matter to you.  Run to them. They are waiting for you to unleash your potential.  They deserve it.

Don’t disappoint them.

1 Peter 2:17

MOLESKIN:

Pure and simple SMOKEFEST.  FNG held his own, modified as needed and finished strong.  Proud of my brothers from other mothers.

We got better together.

We finished stronger together.

F3 makes men better.  F3 makes better men.

#ISI