With school out and the weather in the mild 50s Grandmas house had a treat of some fresh faces posting this Gloom. Jose 10k and Speedy journeyed down to the trailhead to join some other F3 regulars in Hammer and Zoolander.. We briefly had an appearance of the freshly retired Garfield, however someone with his running group rolled in solo so he passed on our beatdown to accompany his friend like the fine gentleman he is..
warmup
Variations of IC 10and 20
Good mornings, Toe touches, Mountain climbers, Scorpion kicks, SSH, Imperial Walkers and Hillbillies.
thang
Moseyed to the Marsh for some coupon work. With coupon lined the baseline of the court for instructions.
All reps consisted of 25 per station.
R1 Chest press, jog to other baseline squats, to the benches for Freak Nasties and concluded with pull-ups..
R2 Kettle swings, Flutter kicks, Irkins and Pull-up hang.
R3 Chest press, Sister Mary Katherines, Freak Nasties and hanging knee tucks.
R4 Overhead press, jump squats, Derkins and Big boy sit-ups..
Returned the coupons to their testing place and Moseyed back to the AO. With 10 min to spare Zoolander had a great suggestion to allow Speedy to closeout the PAX in preparation of his VQ this Saturday..
Speedy jumped right in with Sprints down the corridor followed by 15 Burpees. Moseyed back for Mary which included 15 IC Flutters and LBCs. 30 OYO Big boys and 1 min plank hold. Anticipate lots of reps and activities this Saturday and join Speedy in support of his VQ…
Count, announce, COT
YHC closed the PAX in prayer!!
Appreciate you men posting and following my lead 👍🏻👊🏻💪🏻 Till the next Gloom!!
