Date: 12/05/18
Runners: Chumbucket, Squid, JV, Meatgazer, Radar, Hardhat, Hermanos, Spaulding
Anywhere from 4.6 to 6.2 miles
QIC: MiniVan
PAX: Snipe, Spicoli, Beater, Cookies, Cardinal
Conditions: Clear, crisp 38 degrees
Disclaimer: Untrained – push yourself, push the guy next to you
Warmup:
- SSH X 10 IC
- TTT X 10 IC
- ACF x 12 IC
- ACB x 12 IC
- Imperial Walkers x 10 IC
The Thang:
- Mosey to the the High School lot
- 2x groiner, mountain climber, jump squat, curb step
- 100 yard run at pace
- 4x groiner, mountain climber, jump squat, curb step
- 100 yard run at pace
- Continue until we get to 28 reps each
- 210 total groiners, mountain climbers, jump squats
- You pick em on the way back
- Burpees (Spicoli) BBSU (Snipe) Merkins (Beater) LBC’s (Cookies) Curb Dips (Cardinal)
- Start back at 2x each you pick em
- 100 yard run at pace
- Finished at 12 burpees, 12 BBSU, 12 Merkins, 12 LBC’s and 12 Curb dips
- 42 burpees, 42 BBSU, 42 Merkins, 42 LBC’s and 42 Curb dips
- Run at pace to flag
Mary:
- Did Mary during the you pick em stage…
COR
NOR
Prayers: Thankful to be able to get out of the fartsack and enjoy the mornings – even when they are cold. That all of F3 nation becomes better men in their communities, homes and place of employment
Moleskin:
- During You pick em, would be good to clarify exercises… Snipe picked “roll-ups” and Cardinal pick BBSU, which we found out are basically the same – Cardinal changed his to curb dips after the round of 6
- Apparently the hospital as nice facilities to use during run days… (Meatgazer??)
- Spicoli was distracted by the clarity of the stars during cold mornings
