Aquamen

5 PAX showed up at Eye of the Tyger to face the bad guys of the deep blue…well…the rain. It was a brutal start to the morning, but one that left all the PAX feeling invigorated after good banter and mumblechatter to push one another on. Here is how it went.

Conditions: 62 degrees and a solid downpour

The Warm Up:
20 SSH IC
20 Imperial Walkers IC
that’s good…let’s get moving.

The Main Thang:
Run to the big field on the opposite side of the club house…wait…too soggy to run in without ruining. Move over to the road.

100 Yard Splash and Dash (not necessarily in this order)
Run 100 yards, 10 squat jumps.
Run back 100 yards, 20 single count lunges.
Run back 100 yards, 20 High Kick w/ hands over head.
Run back 100 yards, 1 min of sitting with heels on ground, butt between feet.10 count. 30 seconds of same position.
Run back 100 yards, 20 Ladder Climbers IC
Run back 100 yards. 50 LBC OYO.
Run back 100 yards. 35 Air presses, 1 minute of arm circles. 20 Windmills IC. 20 Air presses, 1 minute of arm circles.
Run back 100 yards, 20 big boy sit ups.
Run back 100 yards. 90 seconds of Cherry Pickers, shoulder height and then hands up high.
Think that covers it….correct me if wrong.
Start mosey back towards beginning to meet Mary…

Wait a minute- stop at the fence along ball field.
Marching Peoples Chair & Perfect from Squats
Peoples chair against fence, on count kick legs out in cadence. x20
Turn around, face fence. Grab fence and lower into squat position as deep as you can go. Let go of fence and thrust upwards using legs to standing position. 20 OYO.

River Running
It was flash flooding this morning in the drains, so decided to high knee run through the muck. Mumblechatter and a little fear from Fire Marshall Bill falling into a unseen hole. Safety first men.

Make it back to asphalt, run backwards at quickest pace possible to meet Mary…finally.

4MOM
20 LBC 2.0 IC
20 Flutters IC
15 Rosalita IC
15 Dolly IC

COT

Prayers for Peachoid and his parents both in hospital.

Prayers for healing for Walker Phillips

Prayers for healing for Mya, 6 yr old w/ cancer

Prayers for all traveling in rain

BOM

Good job this morning men. Was nasty, but it took us pushing each other to get us out in that mess.That is what F3 is all about. Brotherhood and pushing each other to be better. Good stuff.

See you in the gloom.

God Bless,

Mab Mab