March 13, 2020

Reverse Running

THE SCENE:
Mid to low 60s. Great day to be alive.

F3 WELCOME & DISCLAIMER

This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to.

WARM-O-RAMA:

  • 400m mosey with 2×100 running backwards
  • Imperial Walker Squats IC x10
  • Clock Merkins. Keep feet in the same place and use your hands to “walk” around the circle from “12 o’clock, to 9 o’clock…”
    • 12 Merkins – What are the 3 Fs?
    • 9 Merkins – What is the mission of F3?
    • 6 Merkins – What 5 things constitute an F3 workout?
    • 3 Merkins – What is the F3 Credo?

THA-THANG:

  • 400m backwards running + 10 dips
  • 400m fast running + 5 pull-ups, 5 knee raises
  • 400m backwards running + 10 dips
  • 800m fast running + 5 pull-ups, 5 knee raises
  • 400m backwards running + 10 dips
  • 1200m fast running + 5 pull-ups, 5 knee raises
  • 400m backwards running + 10 dips
  • 800m fast running + 5 pull-ups, 5 knee raises
  • 400m backwards running + 10 dips

MARY:

  • Flutter Kick IC x20
  • WW2SU x13
  • Low Plank 1:00

COUNT-OFF & NAME-O-RAMA:
14 PAX. No FNG. Altar Boy, Bookworm, Brain Dead, Climate Control, Crayfish, Dewey, Doc Hollywood, Hobo, Peekaboo, Pop Tart, Saint Nutbush, Shrink, Toto, Upgrade.

CIRCLE OF TRUST/BOM:
You are one decision away from a totally different life. That one decision is to take complete and utter responsibility for everything in your life.

MOLESKIN:
I like backwards running.

ANNOUNCEMENTS:
Bidets reduce the need for so much toilet paper.

QIC:
Hobo
Workout Date:
03-13-2020