Just the two of us

Only 2 PAX in attendance today as others had EA’s. The Gate River Run was today, 9.3 miles. F3 JAX represented well.  The Q made a joke saying, they needed to do 10 burpees every mile, somehow it got turned on us..so..9.3 miles = 93 burpees.

 

Warmup:

• LBAC fwd – 15 IC
• 3 burpees
• LBAC bck – 15
• 3 burpees
• Don Quixote – 15 IC
• 3 burpees
• BAC fwd – 15 IC
• 3 burpees
• BAC bck 15 IC
• 3 burpees

The Thang:

There were 4 cones set up in a square approximately 20 yards x 20 yards.

Face the flag – start with 5 burpees, run backwards to cone, 5 burpees karaoke to next cone, 5 burpees, run forward 5 burpees, karaoke to next cone 5 burpees (25 total)

Face the flag – start with 20 LBC, run backwards to cone 20 LBC, karaoke to next cone, 20 LBC, run forward 20 LBC, karaoke to next cone 20 LBC(100 total)

Face the flag – start with 10 merkins, run backwards to cone 10 merkins, karaoke to next cone, 10 merkins, run forward 10 merkins, karaoke to next cone 10 merkins(50 total)

• break – SSH 15 IC

Rinse and repeat above 2 more times.

• Totals  – 75 burpees, 300 LBC, 150 merkins.
• Flutter kicks 25 IC
• Hello Dollies – 25 IC

3  Burpees  (This rounded out our 93)

Finally, a nice mosey about 1.5 miles. With about 25% of it lunge walking.

Circled Up:

YHC and Toxic had a good discussion on family, youth, and careers.  Maybe next year we’ll take on the River Run.

Naked Moleskin:

• Mud Run – Big Bird is Q
• St. Simons – I believe OTC will be going up soon.