- When: 03/05/17
- QIC: Stretch
- Pax: Bono, Fredstinko, Gazelle, Stretch (moved), Tonka
The PAX have really stepped up and improved in not only our physical abilities but our reach to the community, our churches, neighbors and friends. Word is spreading and people are buying into the idea of F3.
The Thang: Gazelle and I were able to meet for EC at 5 AM and get in 6 miles throughout the greenway, elm street, Greenville Blvd, Charles back to the shovel flag for the PAX arriving for the 6 AM workout.
Warm up: SSH, high knees, but kickers, lunges x10 in cadence
Scout run from 1st street, Left of pitt street and follow Reade Circle to Reade street to 1st street(R turn) follow 1st to Brownlea drive to the funeral home on 5th and Brownlea.
Sprint training: OYO at each corner of the parking lot 10 Burpees(1st corner), sprint to 2nd (10 3 count Mountain climbers), sprint to 3rd (10 Jumping Lunges), sprint to 4th (Squat Jumps), Rinse and repeat in the opposite direction.
Scout run to Parking Deck for some additional speed work; (run up the steps) and then use the decline to sprint down the ramps to the bottom each round do 10 burpees at the bottom and return up to top of the deck for a total of 5 rounds. Mosey onto Cotanche Street for a Jail Break to the finish line. Total distance 5.5 miles.
BOM/Prayer Request: Family and community of the F3 families, Papa smurf, Cousin IT’s family.
Get ready for the Live Well Free 5k and the GrowRuck events, Support your brothers!