BrrrrrrBlast

Date: 11/14/18

Location: Paddock

Time: 5:30-6:15

Weather: 27 deg and clear. Subtle arctic breeze in the face. A record low for an F3 Lex WO.

Q: Lincoln Log

Pax: Brown Bear, Lincoln Log, OG, White Wall

F3 principles and disclaimer.

Warm Up:

Frankensteins – 10 OYO

Quad/Ham Stretches – 10 OYO

SSH – 15 IC (to shake off the cold)

Grass Grabbers – 12 IC

Straight into a 1 MILE RUN. 1/2 mi out into the wind and 1/2 mi back with the wind.

THE THANG

Merkins – 10 IC

Copperhead Squats – 15 IC

Alternating Shoulder Touches – 10 IC

Lunges – 30 sec

Overhead Claps – 25 IC

Jump Squats – 10 OYO

LBCs – 28 OYO

(OG was given choice of 20 or 30 and chose 30. Brown Bear said 8, then I heard 20, so we did 28)

After a brief 10-count for Brown Bear to rehydrate, we went straight into another 1 MILE RUN. 1/2 mi out and back.

Repeat THE THANG

6 min of MARY

CoT