It was a mild day, a bit of fog, but otherwise clear skies. 12 PAX showed up even with the hinting of tire flipping the night before. There was dew on the grass – lots of it. But at least it was cut, so we had that going for us. Special welcome to @Gobbler from Fort Mill, SC and @Radiohead from Chattanooga, TN
- SSH IC x20
- Through the tunnel IC X10
- WMH 10 count each side
- Sumo stretch 10 count
- Imperial Walkers x 10
- Slow Merkins IC x 10
- Scout Run (like an Indian run but instead the lead person sprints away from the line however far he wants and returns to the back of the line) – each PAX did one scout which took the group about a lap to complete
Partner up – comparable abilities if possible. Six stations, with a shotgun start. Stations set up on around the entire track with the intention to cross the width of the field to get to most stations. Rotate through each station, rinse and repeat
- Station 1:
- Each PAX flips the tire, does one burpee, flips the tire, does two burpees….continuing until a total of five flips and up to a five burpees after the fifth flip. Mosey to station 2.
- Station 2:
- Wheel barrow the width of the field (some modified to bear crawl the width). Mosey a few yard up to the start of station 3.
- Station 3:
- Lunge back the width of the field
- Station 4:
- 20 dips on the bleachers
- 20 LBCs
- Run across the field to station 5
- Station 5:
- 20 merkins on blocks (three blocks placed in a row and two PAX in the gaps)
- 20 block curls
- Mosey to station 6
- Station 6
- 10 shoulder taps each shoulder from a plank position while balancing a face-down Solo cup on your back (to ensure good form). If the cup falls, pause while the partner puts the cup back on your back and continue
- AMRAP Hydraulic Humpers (it’s a monkey humper but you squat side to side over each leg instead of straight up and down)
From your six, spell your F3 name with your legs. Repeat until time is called (*cough* Public Broadcasting Station)
CIRCLE OF TRUST
- Remember: if you can’t be a good husband, then at least try to be a good wife.
We reflected a minute on the former Johnson City mayor Van Brocklin who suffered a fatal heart attack recently while running on the Tweetsie trail. While I didn’t know him personally, I’ve seen him running on the trail several times over the years. He appeared to be fit, which got me thinking how we strive to push ourselves in F3, as we should, to get better. We also appear to be fit. But in our quest to get better, we need to know our body and understand our limits. There’s no shame in modifying, in slowing down if needed. Recognize if something hurts, or your chest hurts, then stop. Consider also a means for identifying yourself and critical information on person: ID bracelet, ICE contact in Slack, phone app, etc.