Weather: 80 and why the heck is it so humid?
Pax in Attendance: ShamWow, Ripken, Wilson, Goob, Aquaman, Big Mac, Jimmy Dean, Bubbles
This morning started off rough for some of us as was evident when Wilson stumbled out of his truck and over toward us. Ripken was able to get a 2 mile pre-run in before joining us. The remainder of the pax slithered in looking as though the weekend had taken it’s toll on them as well. The five core principles of F3 were covered and the disclaimer hinted at before we headed out for a two lap mosey around the gloomy parking lot. YHC called out for high knees, and after some time reminded the pax we should still be doing high knees, then butt kickers, carioca x2 and nur were called for.
We then circled up for the following:
- Hillbilly Walkers
- Strawberry Pickers
- Arm Circles
- Toy Soldiers
Time for the Thang
We headed into the Echo Chamber and partnered up. YHC explained we would do a Dora consisting of 100 Merkins, 200 BBS and 300 Salsa Dips and laps around the parking lot. Ripken, still recovering from his over-exuberant pre-run, had trouble getting his head wrapped around the long list of exercises, so YHC repeated it a little slower. Maybe we should get some double-brew here for these 5:15 beatdowns.
Once the Dora wrapped up, we headed back to the parking lot for some Four Corners. The routine was explained as follows: perform 10 of the first exercise listed, run to the next corner, perform 20, run to the next corner, perform 30, run to the final corner, perform 40. Return to the starting point and start the next exercise. Here is the list:
- Moroccan Night Clubs (4 count if you can, not sure anyone did. JD and I did single count)
- Leg Lifts
- Overhead Claps
YHC was unable to get the last lap in but did complete 60 Overhead claps at the starting point. Everyone else finished up at 6:01.
- Ronald McDonald House tonight. Meet at Menchies on SR 70 at 4:30
- Laps for Life on 9/28
- Jimmy Dean is Q’ing something tomorrow, he will need to remind me the details as I forget now.
- I need more caffeine, there was another..
- Jimmy Dean’s niece and his upcoming 5K
- Bing injured his back
- First Responders
Thanks all for giving up the comfort of your beds to share in this humid, sweaty beatdown.