Location: Paddock
Date: 07-10-2019
Time: 05:30 am
Weather: At least it wasn’t hot yet
Q: Whitewall
PAX: 2 – Whitewall, Incognito
Warm-O-Rama
Some quick stretches then SSH and Imperial Walkers x 20 each. Then off we go
Tha Thang
We did our Wednesday running thing but decided to throw in a little F3 Workout Deck fun pulling 4 cards every 1/4 mile. The cards took a little more time than anticipated so we only got in 2 miles but the work in between were as follows:
21 LBC
13 Mountain Climbers
6 Jumping Lunges 2 as 1
13 Squats
90 sec high plank
15 Oblique Crunch on each side
11 Smurf Jack’s
11 Plank Jack’s
13 Am Hams in cadence
6 Wide arm merkins
12 Diamond meekins
9 Ranger merkins
4 Hand clap merkins
10 Decline merkins
13 Merkins (I think we pulled every merkin card in the deck)
7 Monkey jumpers
5 Hand release merkins
100 Flutter kicks
100 Calf raises
4 Bulgarian split squat
End in COT