Never Skip Leg Day

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

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