Kilo 5k for the Run-Loving Rangers

Disclaimer

COP

The kilo 5k has been credited to Rudy.  It has been recycled several times throughout the F3NETN AOs and is considered a classic.  It’s tough to finish this beatdown in 45 minutes, but 4 PAX on a nice 48 degree morning gave it their best effort.

Warm-up

• TTT IC x 10
• Abe Vigoda IC x 5
• LBAC forward IC x 10
• Shoulder pretzels IC x 10
• LBAC reverse IC x 10

The Thang

Two stations were set up 0.16 miles apart.  PAX were instructed to complete 10 reps of each exercise at station 1 followed by a run to station 2.  Rinse and repeat 10 times would equal 1,000 reps and 3.1 miles (5k).

Station 1

• Merkins
• WWI Sit-ups
• Lunges (2 ct)
• Mountain Climbers (2 ct)
• Carolina Dry Docks

Station 2

• Burpees
• Freddy Mercury
• Monkey Humpers
• Shoulder Taps (2 ct)
• Squats

 All PAX had completed ~2 miles when time ran out

Mary – No time

Announcements – F3 shirt order is available.   Check Slack for details.

COT/Prayer