QIC: Candu
Date: 05/22/2019
PAX: The Count (Respect x2), Sunburn (Respect), Whittler, Fissure, ThreeSkin
AO: Lions Den
Conditions
Right Nice, lotta runners to compete with though
COP
Forward Fold x 10 IC
Third Grade Exercise x 10 IC
Willie Mays Hays x 10 IC
Imperial Walkers x 10 IC
LBACs x 10 IC
Reverse x 10 IC
Slomerkins x 10 IC
Warm-Up Lap
High Knees
Butt Kickers
Karaoke
Other side
Strides
The Thang
PR Red Bank Relay Mile Edition
4 Laps – all ya got!!!!
The Other Thang
Groups of 3
One HIM runs the track, the other HIM does lateral pulls, the other HIM does stadium jumps. Stay at your station til the next HIM arrives, then bolt!
MARY
Hollywoodz x 10 IC each side
Heel Touches x 20 IC each side (Fissure cadence)
COT
Lots of F3 workouts don’t necessarily allow for PR. When given notice upfront about a certain task at hand with a defined criteria and end goal, F3 men should come prepared.
1 mile, plenty of notice. The 3rd Quarter often determines the outcome of competitions. The 3rd Quarter of a mile lap is the hardest. Freed To Lead says F3 is to support men in the 3rd Quarter of life. We’ll do it again in the fall, you’ve been warned!~
Moleskin
Fissure had trouble hanging after he pranced around the track 4 times. It was a good twerkout
News
Ooltewah is up and running!