Conditions: 78, stick
Disclaimer: Forgot disclaimer until half way through tennis courts
Warm-up (Rectory and Fair)
* Through the Tunnel x 20 IC
* SSH x 20 IC
* LBAC x 15 IC then reverse
* Captain Thors x 10 OYO
* ATM’s x 20 IC
4 corners
* Lunges/sprint to Fair/Chesnut – 25 squats, 25 Flutter kicks
* Backwards run/sprint to Lyttleton/Chesnut – 20 merkins, 20 BBS
* High Knee/sprint to Rectory/Lyttleton – 5 4×4’s, 20 LBC
* Copperhead Lunges/sprint to Fair/Rectory – 20 boxcutters, 20 copperhead squats
Tennis Courts
* Bear Crawl ½ way, Lunges other ½, then lunge ½ way back, bear crawl the rest
* 5 4×4’s, 25 BBS, 4 4X4’s, 20 BBS, 3 4×4’s, 15 BBS, 2 4×4’s, 10 BBS, 1 4×4, 5 BBS
Block work
Round 1
* 15 over head presses
* 15 curls
* 15 bent rows
* 15 squats
Round 2 – 10 each
Round 3 – 5 each
Back to Flag for COT
Count-o-rama: 27
Moleskin: I got called out of the bullpen for a last minute fill-in, so if the workout felt recycled, it probably was. My intent was to pick up the pace compared to my previous Q’s, I was certainly gassed when I crossed the finish line. It’s been a very long summer with work, so it was great to be back amongst my fellow F3’ers and as always, an honor and privilege to lead you this morning.