Running on Empty

THE SCENE: It was a warm 55 degrees and to quote Slots, “this is ideal F3 weather”

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

20 SSH

20 Merkins

20 Arm Circles

Mosey around the Center

THA-THANG:

1 mile Indian Run around the loop

Grab CMUs and head to base

20 overhead press – IC

20 curls- IC

20 sumo squats – IC

15 Blockies – OYO

20 Overhead arm extensions – IC

1 mile Indian Run

Stop at playground #2

10 pull ups – OYO

20 Merkins – OYO

20 step ups – OYO

20 Dips – OYO

MARY:

Flutter, Big Boys, American Hammer x 35, Box Cutter, Alphabet

COUNT-OFF & NAME-O-RAMA

5 PAX, no FNGs

CIRCLE OF TRUST/BOM:

Since it is Valentine’s week I talked about telling your friends and family “I Love You” before it is too late. Once they are gone you cannot bring them back to say those three powerful words.

MOLESKIN:

Special shout out to Yardsale for grinding today. He never gave up on the runs!

ANNOUNCEMENTS:

Clean up project this weekend and a tree planting at Shelby Farms led by the Wolf River Conservancy