Despite YHC’s twitter rambling that some running might occur at the DZ AO 14 pax showed up and #foundtheirgears and no it wasn’t reverse. YHC was inspired to try this based on the trek up to the Veteran’s Freedom Park on Harrison during Calli’s recent Memorial Day Q. Also wanting to promote the running F3 workouts. YHC was intimidated by not being fast enough but they take care of us slow guys too. If YHC can do them anyone can so check them out. You might surprise yourself.

EC – Meet up at North Cary Park around 5:15ish Take a left out of the park and a left on Cary Park Way. Run up to Harrison and turn around. 2.2 miles total with plenty of time for pre-game mumblechatter.

The Warm Up:

  • SSH x 10 IC
  • IW x 10 IC
  • GM x 10 IC
  • KDC x 10 IC

The Thang:

Leave the comfort of North Cary Park and take a left on Norwell.

Take a right on Cary Park Way and head towards Harrison Ave. Once you reach the stop point tuen around and run to the caboose and follow him back to Harrison. Once all the Pax are together…

  • 5 – Burpees
  • 10 – Murcans
  • 15 – Prisoner Squats

If you were a pax that turned around then plank hold with a 10 count around the horn while the remaining pax get started.

Head left on Harrison towards Weston. Gazelles turn around and bring up the rear. When together repeato…

  • 5 – Burpees
  • 10 – Murcans
  • 15 – Prisoner Squats

If you were a pax that turned around then squat hold with a 20 count around the horn while the remaining pax get started.

Head down Weston to Norwell. Gazelles bring it around again. Come together and repeato….

  • 5 – Burpees
  • 10 – Murcans
  • 15 – Prisoner Squats

If you were a pax that turned around then squat hold with a 10 count around the horn while the remaining pax get started.

Run up Norwell back to the park. Repeato. Repeato.

  • 5 – Burpees
  • 10 – Murcans
  • 15 – Prisoner Squats

Mary:

LBC’s x 30 IC

Total Miles – 3.8

Strava FlyBy

 

Largemouth. I think it goes without saying was pretty Bad @$$. Dude showed up for EC and despite being held back was the first to turn around and catch the caboose at every turn. Yeah. I’ll have what he’s having.

 

COT:

Announcements:

  • The Mule/The Bull – sign up already!!!
  • Pullen Last Hoorah

Prayer Concerns: 

None – Spoken

Burt lead us in prayer

NMS:

  • Trying out the “Calli way”© NMS
  • We did it and we did it in style!
  • Pumped that all the pax made it through a little running.
  • Next time we’ll try it going the other way.
  • Was only slightly worried that we may go over on time but turns out that I needed not.
  • I honestly had not planned on doing EC until CK emailed me about it.
  • YHC hadn’t planned on doing EC because YHC unknowingly scheduled to Q prior to knowing about the 90 min Pullen Farewell <–D’oh
  • Glad CK did email me about it and glad fellow pax showed up to help push YHC.
  • Is it selfish to make the workouts YHC does running-centric for BRR or is it a public service?
  • If you have a gps watch and enjoy tracking yourself then get on the F3 strava group. It’s pretty neat.

 

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