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.