Sawed-Off, Ray, Mr. Clean, Coach K, Joker, TP, Uncle Rico, Handy Manny (QIC)
75 with 90% Humidity
Disclaimer: W/O at your own risk, Not a trained professional, Not paid to do this but I’m out here anyway
10 Burpees OYO
The rest are IC:
30x Little arm circles (15x forward\15x backwards)
20x Imp Walkers
20x Plank Jacks
20x Mountain Climbers
Mosey to the track
1 mile AMWRAP
On the North side of the track – 10x plank jack burpees
Mosey halfway down one side of the track (50yd line) – 30x Merkins (10x wide / 10x regular / 10x diamond merkins)
Mosey to the South end of the track – 20x Bobby Hurley’s
Mosey halfway up the other side of the track (50yd line) – 50x squats
Repeat everything above until 4 laps (1 mile) has been done, everyone stay together.
Mosey back to the beginning for a bear crawl Indian leap frog (say that 5 times fast)
Plank in a line and the person in the back bear crawls to the front – repeat 3 times
Mosey back to the pad.
49x Flutters (because 50x would have put us past 6:00am)
Summer Solstice 5k run this Thursday – Run and drink or just drink and cheer!
Q slots are open next week, step up and lead
Urkel has stolen the flag
Uncle Rico’s parents are flying to Europe. Pray for safe travels.
- Not a lot of mumble chatter this AM, but Coach K and Ray love talking about youth sports during their runs
- TP and Uncle Rico claim coming back to F3 after vacation sucks
- The bear crawl Indian leap frog was supposed to be a full lap on the track (father time spared us this morning)
- 50x flutter makes a lot of people moan