F3 week for work out. Sugars pick your poison. Elapsed time scoring.
Awesome workout today men. I’m recovering but feeling stronger all over. Found more of those unknown muscles again.
Delivered the disclaimer. Welcomed our FNG Jordan this morning. Guest of Duracell.
7 posted today.
Beautiful morning and it was only in the low 70s and clear. Got a little sun tan this morning. Only a few cross country runners out this morning, unlike in the past weeks. No fund raiser walk a thons today. Visited with our old friends the dog walking exercise group guys. All of them are always pleasant and friendly.
Moneycat hurt his back but was kind enough to come out and be our videographer this morning.
Marked out 100 yards across the pasture. Found that its about 110 yards from the shovel flag area concrete path to the far side by the oak tree to the right of the sundial. We marked out every 50 feet for the 100 yards for reference.
Did a little warm up by moseying around the track to the right. How else? Who runs to to the left? Just an observation for the day. Everyone at this park runs counterclockwise like there’s a rule for it. We moseyed out to the sundial and then cut straight back to the Shovel Flag. There did some arm circles and then began our “Pick your poison” routine for the day.
Doing three rounds for time.
100 cumulative markings and or squats.
100 yard out and back coupon carry, 200 total yards.
100 cumulative coupon swings and or Bonnie Blairs. Do it the easy way. One leg equals one rep.
100 yard out and back coupon Carrie, 200 yards total.
100 cumulative coupon thrusters and or traveling lunge steps. Easy way. One leg equals one rep.
100 yard out and back coupon Carrie, 200 total yards.
Many of the blocks now have the fancy F3 logo painted on them so they “weigh less” now:)
We used both the 30# and 9# half cinder block coupons this morning. Some of us skinny old people, and young people, have trouble with a 30# coupon. 30# is a serious weight to be running around the field with and swinging here and there.
Not sure why a half block only weighs 1/3 the weight of a full block.
Did some impromptu stenciling of the F3 logo onto Duracell’s blocks there in the parking lot. Its an easy paint job with the stencil! Hoping to officialize more blocks next week.
Had our namorama and count off for 7 heroes today.
COT circle and pray to the One who makes us what we are giving thanks to Him for it all.
Good work men!
