Run and Reps

23 PAX took to the grounds at Iron Horse on a muggy, drizzly 60 degree morning to put in some work. Several ruckers and runners already on-site for some pre-bootcamp action.
DISCLAIMER
PRAYER
COP
TTT – 10 IC

WMH – 10 IC

LBAC – 10 IC

LBAC Reverse – 10 IC

Merkin – 10 IC
THE THANG
The Kilo 5K has been Q’d many times over the past few years. Not sure anyone has ever made it through the entire workout and today would prove to be no different. Two stations were setup on opposite sides of the field. Perform the 10 reps of the 5 moves at the first station and then jog half way around the loop for 5 moves at 10 reps each at the other station. Rinse and repeat for 10 rounds plus add 2 laps if you finish. Finishing all 10 rounds plus 2 laps would complete the Kilo 5k (1000 reps + 3.1 miles).

Station 1 (10 reps each)

• Merkin
• Block Curl
• Jump Squat
• Block Row
• Mountain Climber

Station 2 (10 reps each)

• Decline Merkin
• Dip
• Lunge
• Block Press
• Burpee

Quicken and Cathy made it roughly 9 rounds and others weren’t far behind. Regardless of how far you made it, work was done. 8 rounds would be 800 reps and roughly 2 miles. Strong work men!

CIRCLE OF TRUST
PRAYER

ANNOUNCEMENTS

Remember to keep Geisha and his family in your prayers as they will leave on Monday for Japan to serve as missionaries. Several guys asked about contributing financially to their work. A like will be added on Slack soon.

Please sign up for a slot on for next Friday and/or Saturday  to man the booth at the Meet the Mountains festival. Plenty of slots are still open.

Plenty of Q opportunities at both JC AOs. Get on the Q. Sept has historically been a strong month for F3 NETN. It would be good to see some new PAX on for some VQ.