Almost Fall

PAX: Blackbird, EiEi, Einstein(Q), TurboTax

“…It’s late September and I really should be back at school….” Rod Stewart

But no – it’s F3 post day.
And post we did, at the Covington trailhead, as a four PAX.  Nacho Libre was absent – again. He must be on the Pro Wrestling Circuit down in Mexico.

warmup
20xIC side straddle hops
20xIC imperial walkers
20xIC windmills
20xIc hillbillys
10 seconds, knees bent, left leg/right leg, front-to-back shuffle
10 seconds, knees bent, side to side shuffle
10x one left leg behind on bench, forward lunge
10x one right leg behind on bench, forward lunge
30 second human chair against wall

mosey – jog to the front of the parking garage
start loop
10xIC burbpees
run up two flights of stairs
run across parking garage deck
10xIC knees bent,skater shuffle, (aka Nancy Kerrigans, an altered version of the full Tanya Hardings, credit EiEI)
run down the stairs
forward lunge walk, half way across the front of the parking garage
backward lunge walk, the remaining half way across the front of the parking garage
end loop
repeat above loop one more time

mosey – jog to the back of the parking garage,
sprint up the first floor ramp
jog across the flat ramp
sprint up the second floor ramp
20 count
run down the stairs one level to TurboTax’s ledge
jump up, catch the cement ledge with your hands, and do pullups for 10 seconds (aka Noodling for Rats)
10xIC curb hops – left leg
10xIC curb hops – right leg
repeat NfR

mosey – run to the flags in front of the court house
from there, indian run back to the trail head

mary
10xIC on backs, hands to toes V-ups
10xIC freddie mercurys
10xIC side plank with jane fonda left leg
10xIC side plank with jane fonda right leg

count-o-rama

Prayer – EiEI leading the Prayer, informed us about his co-worker’s daughter, who is in Childrens Hospital. She needs our continued prayers.

dismissal

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