- Workout Date - 05/26/2020
- Q In Charge - Benign
- The PAX - Sushi, Red Rider, Flo
- AO - The Terminal
4 PAX avoided the post-Memorial Day hangover for the daily dose of the DRP at The Terminal.
Conditions: 67 degrees, clear, dark
Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.
Disclaimer: not a professional
WARM-UP:
-Through the tunnel x 20 IC
-Imperial walker x 20 IC
-LBAC x 15 IC
-Reverse LBAC x 15 IC
-SSH x 20 IC
-Shoulder stretches
THANG:
-20 merkins/plank jacks/squats
-Run half lap around the front parking lot
-18 merkins/plank jacks/squats
-Run half lap around the front parking lot
-16 merkins/plank jacks/squats
-Run half lap around the front parking lot
-14 merkins/plank jacks/squats
-Run half lap around the front parking lot
-12 merkins/plank jacks/squats
-Run half lap around the front parking lot
-10 merkins/plank jacks/squats
-Run half lap around the front parking lot
Mosey to Mauldin Middle School for 3 rounds of Tabata:
1) 10 flutters / 10 LBCs / 10 American hammers AMRAP x 3 mins (recover 1 minute)
2) 10 dips / 10 incline merkins on the benches AMRAP x 3 mins (recover 1 minute)
3) 10 flutters / 10 LBCs / 10 American hammers AMRAP x 3 mins (recover 1 minute)
Mosey back to The Terminal
-Peoples chair (wall sit) while each PAX takes turns doing 10 merkins
-5 muscle ups on the wall
Return to the circle for Mary
5MOM:
Flutters x 30 IC
Freddie Mercuries x 20 IC
Heels to heaven x 10
Captain Thor 1:4 up to 5:20
COT:
Announcements: Palmetto 200 44 is weeks away. Whisper needs 11 runners.
Prayers: Ian Greene batling stage IV osteosarcoma
Pleasure to lead! Time to step up and grab a Q!
SYITG,
Benign