PAX: Best in Show, Early Bird
AO: Beast Ridge
61 Degrees and beautiful. perfect weather
This is F3. I am not a professional. Modify where needed. lets get better
SSH IC X 25, Third Grade Exercises IC X 15, Man Makers X 8, Little baby Arm Circles IC X 10, Reverse IC X 10, Imperial Walkers IC X 17. Mosey to the pavilion.
22s by 2s is basically like 11s, just more reps. I combined that with more running than 11s typically has. I think it turned out great
Title of exercises or routine
Start with 22 Derkins, run the course. In this case, we ran to the third tree down the lot and back, which was about 0.15 mile. 2 Squats, run the course. 20 Derkins, run the course. 4 Squats, run the course. Rinse and repeat until the Derkins and the Squats are flopped.
End result was 132 Derkins and 132 squats, with a 5K or 3.13 miles. Pace turned out to be about 12:10 with the exercises included.
Spread the word to friends, co workers, anyone who could benefit from F3 at beast ridge. We all need to bring some quality guys into the fold and share what we enjoy so much
Training Day june 23 at the landfill – Knoxville F3
Best in Show on Monday @ BR, Whittler on Wednesday @ BR