Tour De Junius H. Rose High School

Me and Skipper got a little EC in Tuesday on the way to #RunStrong and Skipper mentioned he was still looking for a Q for #TheRush on Thursday, so I said heck, I’ll throw something together and here we are!

WARMUP

In honor of Hurricane IRMA:

(I) 20 Imperial Walkers

(R) 20 Reverse Lunges

(M) 20 Merkins

(A) 15 Arm Circles / Both ways

THE THANG

Mosey to football field and the following instructions were given:

Sprint 100 yards, perform 100 SSHs, return to goal line and plank for the 6.

Sprint 75 yards, perform 75 squats, return to goal line and plank for the 6.

Sprint 50 yards, perform 50 mountain climbers, return to goal line and plank for the 6.

Sprint 25 yards, perform 25 merkins, return to goal line and plank for the 6.

Mosey to Marvin Jarman Road (The one with 5 speed bumps not 6).

Mosey down Marvin Jarman Road, at first speed bump do one burpee and 3 gorilla humpers, at the second you would perform two burpees and 6 gorilla humpers all the way to the stop sign at the end where you would end with six burpees and 18 gorilla humpers.

Mosey to back parking lot by basketball goals and perform the following ladder:

1 Smurf Jack, run to other end of parking lot and do two smurf jacks, rinse and repeat up to 11.

Quick clock merkin workout with 8 reps at 12 o’clock, 9 o’clock, 6 o’clock and 3 o’clock in front of the main entrance of the school.

Mosey back to flag for 5 minutes of Mary and 6:15 was here!

Count off / Name-a-Rama

Prayer Request

Hot Pursuits son Chris, who is in Boone, NC and dealing with depression.

Praise Tonkas parents for making it through IRMA in Orlando with no significant damage to their property.

Mole Skin

I think a lot of each one of the men that posted this morning. That’s the beautiful thing about F3 is that you have such a variety of personalities, age groups, etc. If you just open your ears you can learn a lot of valuable life lessons. Another great F3 morning in the books. See ya in the gloom!

Hometown out!