8 PAX showed up (including one FNG) in the 55 degree, somewhat wet, gloom. Rudy had introduced Wilderness Road to the Kilo 5K late last year and we felt the need to revisit it. The Q also introduced the Burpee Bus in honor of bootcamp being held at DB. Every time a bus came by the PAX stopped what they were doing and did 10 burpees. Lesson learned…buses suck!
- 10 Side Straddle Hops IC
- 10 LBAC forward IC, 10 BAC reverse IC
- 10 Abe Vigoda IC
- 10 Through the Tunnel IC
- Elevator Merkins
- Short jogging warm up with high skips, leg kicks, butt kickers, and knee flare-outs
Ran the Kilo 5K. The 10 exercises were Merkins, Flutter Kicks IC (3 count = 1), Jump Lunges (10/leg), Mountain Climbers (10/leg), American Hammers IC (3 count=1), Burpees (chest to ground), Block Curls, Block Overhead Press, Plank Jacks, and Jump Squats.
CIRCLE OF TRUST
There’s a place for personal fitness and pushing yourself extremely hard. There’s also a place for the fellowship side of fitness and leaving no man behind. F3 does a good job of balancing both. Welcome FNG Ryan Lovelace, aka Osmosis! (Osmo for short)