4 x 100’s

AO: Big Creek

When: 2024-05-22

QIC: Valley Girl

PAX (12): Bagel, Baskins, Benny, Crab Cake, DirtyMO, Mantooth, Schneider, Snowman, Soul Glo, Swiper, Whiz

Preamble:

Post birthday beatdown after my pre birthday BD at grindstone Monday! Great week!

Warm-O-Rama:

Mosey to the lot by the track for WMH, WP, backwards lunges, hillbillies, good mornings

The Thang:

I preblasted that this would be a running heavy workout with lots of exercises. We hit the track for some 4 x 100's on the white board.  Each lap you stop every 100 yds. and do an exercise. Lap 1 - 15 SSH x 4  // Lap 2 - 5 burpees x 4  // Lap 3 - 15 crunchy frogs x 4  // Lap 4 - 15 mercans x 4  // Lap 5 - 12 prisoner squats x 4  // Lap 6 - 15 alpha mtn climbers x 4  // Lap 7 - 10 Dry docks x 4  // Lap 8 - 12 Bonnie blairs x 4  // Lap 9 - 12 BBSU x 4  // Lap 10 - 3 wolverines x 4  // Lap 11 - 10 smurf jacks x 4  // Lap 12 - 10 alpha shoulder taps x 4  // A few people got 3 miles in with the roundtrip from the flag. Kudos to Mantooth for completing all 12. Pretty sure he lapped almost everyone twice. This was a man's workout today.

COT:

Parents dealing with kids home from school Schneider's friends the Masons after a horrendous car accident Good charge from Benny about good habits and bad habits and the way that affects the time and priorities you have. From the Atomic habits book Hero hill climb, Night shift, Murph, etc.

Naked-Man Moleskin:

Great birthday week with F3, thank you for allowing me the honor to lead you men. At 53, I'm feeling good about my health and fitness and F3 has a lot to do with that. The fitness and fellowship is a great way to slow down father time.

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