In honor of the men and women who ran the Boston Marathon on April 28th – Patriots Day in Boston – the F3 Men who posted at The Crick did their share of running. We did not cover 26.2 miles, however, we ran, ran, and than ran some more — we ran with rocks, we ran up a hill, we ran in circles (in honor of Boston’s infamous confusing circular street pattern).
Run around the Community Center.
- Stop to do plank jacks, mountain climbers, Floyd Mayweather
Circle up for warm-up exercises:
- Side shuttle hop, Good mornings, Windmills, Spider Man, Sir Fozio Arm Circles, Imperial Walkers
First Event: Round the clock Merkins
- Run to the parking lot – Around the clock Merkins . Perform one Merkin facing 1:00 on the face of the clock, hand plank to 2:00 on the clock and perform two Merkins, hand plank to 3:00 and perform three Merkins etc … all the way around the face of the clock. Mix in LBCs to break-up the pain. Total of 78 Merkins and 60 LBCs.
Second Event: Run to the bus loop. Partner up.
- First guy runs. Second guy does five squats. Then, chase the first guy, tag him, he stops and does five squats. Complete five laps around the bus loop.
Third Event: Run to the planters for Dips and Alternating Step-ups
Fourth Event: Run to the hill. Partner up.
- Wheelbarrow up the hill, 5 Burpees, run down – 2x.
- Lunge walk up the hill, 5 Burpees
- Hop up the hill, 5 Burpees
- Crab walk up the hill, bear crawl down the backside of the hill.
Fifth Event: Run to the rock pile – medium size rock
- Run to the Stop sign – 20 curls
- Run to the crosswalk by the school – 20 bent over rows
- Run to the crosswalk by the steps – 20 Overhead presses
- Run to the corner – 20 Tricep Extensions
- Repeat – with reps of 10
Mary
Announcements
Prayer Requests
- Silent Bob’s mother
- Uncle Pete has started chemo
Closing Prayer
- Nickelback took us out … giving thanks for our many blessings.
