15 pax emerged from the gloom wearing winter clothes and it’s only 52 degrees.
Run to the side field for some COP
SSH x 25
Merkins x 15
Squats x 20
Run to parking lot
Walking lunges, sprints, shuffles, karioke, each time followed by backward run to beginning after each excersise
Run back to field
Skyhawk Football drill
Run back to parking lot
6-Minutes of Mary Q-Beano
82 Flutters(long slow) ouch
Crunches, Obliques, Freddie Mercury(Mercy)
Run to front of school and partner up (Decline push up, Seal sit ups) Plank partner push ups
Run to benches (Dips and step ups)
Run back to parking lot for COT
Naked Man Moleskin
-Thanks to Cola F3 for letting me lead today! It is fun to workout with new and old friends.
– While we were doing Sid Straddle Hops I had to fight back laughter. It was 52 degrees in Cola and the pax was wrapped up like it was 25 degrees this moring! It all started coming off quickly.
-Six Minutes of Mary- Had heard stories about Beano’s lead and wanted to see for myself. He took over and within 30 seconds I regreted that decision. He kept going and going…. 82 Long slow flutter kicks. I was completely smoked at 40 and we were only half way home. Then is only got worse. Beano is the HE of Columbia. He stuck to the 6 minutes and not a second shorter.
-To all the Cola pax make sure you sign up for the Mud Run teams in Oct and the Beast in November. Nothing better than going off the line at one of the races with 100 of your F3 brothers!