Mileage with a Couple Hundred “Twists”

YHC was looking to be the David Allen Coe of F3 and came up with the perfect run centric workout. 3 miles, 100 merkins, and 100 squats. It took an Excel spreadsheet to calculate times and needed pace, but in the end the planning paid off and all was good for this dirty half dozen!

WARM UP

• 2 laps around track (simultaneously going over instructions for The Thang)

THE THANG

• 4 sets of 5 merkins and 5 squats OYO every 30 seconds
• 2 laps around track
• 4 sets of 5 merkins and 5 squats OYO every 30 seconds
• 2 laps around track
• 4 sets of 5 merkins and 5 squats OYO every 30 seconds
• 2 laps around track
• 4 sets of 5 merkins and 5 squats OYO every 30 seconds
• 2 laps around track
• 4 sets of 5 merkins and 5 squats OYO every 30 seconds
• 2 laps around track

Totals

• Miles – 3
• Merkins – 100
• Squats – 100

MOLESKIN

• Great crisp morning with guys I look up to. Wouldn’t be anywhere else

 BOM

• Robbie Taylor and his family
• Pied Piper and his family as he recovers from back surgery
• Skipper and Mayhem safe travels
• Unity for our country

ANNOUNCEMENTS

The Summit looking to move to Friday at Rose for speed work. More to come on the twitter box.

See you next Thursday!!!

Peace out,

Gamecock