December 9, 2019

Post-St. Jude Quarter Pounder

Welcomed, disclaimed and enjoying t-shirt weather. Though the wind made us skeptical about the advertised 60 degree weather.

Warm-o-Rama:

  • Side Straddle Hops x25
  • Imperial Walkers x15
  • Windmills x15
  • Daisy Pickers x15
  • Polka Stretch x15

Merkin Mile! Some extra reps (25 BBSU + 25 Squats) were added at stop #2 to wait on the 6. Went back for 6 prior to doing 25 merkins @ stops #3 & #4

Returned to starting parking lot for Quarter Pounder

  • run 1/4 of the length of the lot for 25 merkins backpedal to starting line,
  • run 1/2 of the length, perform 50 squats, then backpedal to start
  • run 3/4 of the length, perform 75 mountain climbers, backpedal to start
  • run full length, perform 100 SSH, backpedal to start

4 30 second sprints the length of the parking lot

Mary:

  • Little Baby Crunches x15
  • Dying Cockroach x15
  • LBCs x15
  • Penguins x15
  • LBCs x15
  • American Hammers x15
  • 30 second plank

Count: 11 (with 1 Irish Goodbye)

COT: Be a part of something greater than yourself as way to forget yourself. St. Jude and F3 are both something greater than 1 individual’s performance.