Wolfin’ at The Wolf
Woody, Cantore, and YHC got 3.98 pre-run miles in. Conditions were favorable.
F3 WELCOME & DISCLAIMER
SSH’s x20 IC
IW’s x10 IC
Hillbillies x10 IC
Arm circles x10 IC forwards and backwards
Merkins x10 IC
W.O.L.F. Mosey to the rink. Get a partner. Complete 100 of each exercise. One partner does reps while the other runs to the end of the rink and back. Flapjack.
Werkins, Overhead Presses with CMU, Lunges, Flutter kicks (4-count)
Mosey to pavilion
AMRAP for 25 seconds, 12seconds rest, rotate
- Infinity loops with CMU (weave the CMU between your legs in an infinity symbol pattern)
- Box jumps (no CMU though Capt O did challenge us to try)
- Curls with CMU
- Flutter kicks holding CMU
- Block Merkins (one hand on block, one hand on ground, switch hands on each rep)
- Upright rows
- Step ups with CMU overhead
We did three rounds
COUNT-OFF & NAME-O-RAMA:
Baby Back, Woody, Hot n Ready, Cantore, Capt O, Black Diamond, Psalty, Innuendo, Spirit Stick, Cheesesteak on Q
CIRCLE OF TRUST/BOM:
Proverbs 18:1 says, “He who isolates himself seeks his own desire, he breaks out against all sound judgment.” Don’t stay isolated. Find community. At F3, we banter during the workout, which is fun, but consider seeking out a pre-run, pre-ruck, or asking a guy to lunch.
Spirit Stick is hosting a fun-run fundraiser on Sunday, 2/7, at 8 Track for Congenital Heart Disease. He has a friend who has lost a child to this disease. Join us to run and/or donate.