Fourth Q in a row this week. A great way to keep yourself accountable and to force yourself to post. Rest comes tomorrow though.
Weather: 62°
The Thang:
Mosey around the entrance to the helipad for COP
SSH x 10 IC
Imperial Walkers x 10 IC
TTT x 10 IC
LBAC x 10 IC forward
LBAC x 10 IC backward
OH Claps x 10 IC
LBAC x 10 IC backward
LBAC x 10 IC forward
Mosey back around the entrance to an empty parking lot row
Big Ladder
Run up to the end of the parking lot row, 1 merkin, run backward back down, 10 Carolina Dry Docks. Rinse and repeat, add 1 merkin each time up to 10, and drop one Carolina Dry Dock each time down to 1.
Mosey around the parking lot to the same parking lot row, except starting at the top side of the row.
Little Ladder
Run down to the end of the parking lot row, 1 BBSU, run backwards up to the top of the row, 5 LBC’s. Rinse and repeat, adding 1 BBSU each time up 5, and drop 1 LBC each time down to 1.
Mosey back around the parking lot to the flag for Mary
Plank x 20 sec, roll over
BBSU x 10 IC
Plank x 20 sec, roll over
Flutter kicks x 10 IC
Plank x 20 sec, roll over
LBC’s x 10 IC
Plank x 20 sec, roll over
Heel Touches x 10 IC
Plank x 20 sec
COT
Travis Ross, 46 – Transportation Manager for Golden Foods, used to run marathons and whatnot and was given the nickname BOF. BOF stands for Boys on Fire, had a bad training run. Apparently, BOF has now followed Travis Ross to F3. Welcome, BOF!
Announcements
5/5 – 2nd Annual F3 3rd F 5K
4/16-4/27 – Gauntlet
Prayer Request
Continued prayers for Dear Diary
Continued prayers for Moist’s sister
Prayers for Strut’s wife
BOM/Devo