Getting Loopy

F3 promotes values that I deem to be desirable, including being forthright and accountable.  So when I was late to Q my own workout, it made me take a good look at my selfishness.  I want to first say thanks to Tonka to get the warm ups moving.  Work in process, but everyday I can show up 3 minutes early will be a victory.  Nevertheless, we still had a nice beat down.  I wanted to get the blood flowing early with some good ole American grass drills.  The workout was intended to build on top of the first exercise, while providing exercises that correspond to the difficulty level.  We start out doing 2 reps of an exercise, and then run a 300m loop.  Regroup, do 4 reps of another exercise, then 2 reps of the first, and then run a 300m loop.  Regroup, do 6 reps of the third exercise, 4 reps of the second exercise stated earlier, 2 reps of the original exercise, and then run a 300m lap.  You get the point.  The 300m loop was run after every set.  It is like a 12 days of Christmas from hell.

Warmup

• SSH 20 count
• Grass Drills 20 count

Workout

The exercises built up from 2, 4, 6, 8, etc. below including a 300m run after each subset.

• 2 – Carolina Dry Docks
• 4 – Burpees
• 6 – Jump Squats
• 8 – WW1 situps
• 10 – Merkins
• 12- Supermans (12 seconds)
• 14 – Lunges
• 16 – Flutter Kicks
• 18 – Plank Jacks
• 20 – up Downs (Grass Drills)

The 300m loop was just on the other side of the community building in the roundabout.  Getting loopy!

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F3 Dad’s Camp 75% full

Sasquatch (10 mile run) scheduled for July 30th

Wilson Swamp Stomp (June 18th)

Memorial Day Murph at Boyd Lee Convergence, May 30th

One on one lunch with another F3 member and discuss value building word, or just talk