15 met @ Starbucks for a Woodshed+Legion Mini-Convergence, with Coffeeteria afterwards.
Warm up stuff (SSH, Arm Circles, Imperial Walker)
Group at the side of the parking lot to run the lines.
Run to each line, burpie — repeat and return
Amwrap (for 5 minutes) series of 5x merkins + iron cross + jump squats
bear crawls
Switch Q, break into 4 teams. Each team has a Frisbee. Group that throws the Frisbee closest to the next line alternates amwrap merkins and squats. Everyone else does 5 burpies. Repeat for 5 lines.
lunge walk back one line. rest. lunge walk back one line.
Team Frisbee race back to the start; however, each toss must be short of the next line. Cycle through 5x merkins and squats before each next toss. However, if the toss is over the line, then 5 burpies.
Group count air chair (cycle through 2x)
Group count plank (cycle through 2x)
Group count air chair (cycle through 2x)
jog around parking lot and back to the AO
ANNOUNCEMENTS:
– Friday, August 3, 2018, 5:30 am — run convergence at Eggs Up Grill (Stumble and Ramble)
– Odyssey is Q for F3Dads on Friday (tomorrow)
– Friday, August 3, 2018, 5:30 pm — Oliver Gospel Mission at Pine Island
– Friday, August 17, 2018 — F3 goes to the children’s shelter in West Columbia. Ask Termite or Serena about more info.
– Also, look out for the children’s shelter fundraiser later in the year to get the kids a paved BBall court.
– Something about a 5-miler in the future.
– Yesterday was Minion’s birthday. Text him to let him know you are thinking about him. Also invite him to the run convergence on 8/3/18 @ Eggs Up Grill.
Coffeeteria.