THE SCENE: Another perfect gloom. Humidity was slightly less than it has been.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
coin flip to determine our fate. Moses got the honors, tails so we went to spaghetti hill.
Mosey to Spaghetti hill. some Frankenstein quad stretches and little baby arm circles as we ran. Cherry pickers in the valley
THA-THANG:
Start at valley
- 10 HR merkins
- run to top of Spaghetti hill
- 10 sc Iron Mikes
- when you pass another pax on the hill you both have 5 burpees.
repeat for time - it was getting very grueling, Q called for a 5 min burpee pause about 20 min in. Finished one last round with burpees before we hit recover.
- pac ran up Heartbreak hill together. 20 BBS at top
- mosey to base of Mt Wombo
- 20 BBS
- run to top of Wombo hold plank for 6
- mosey back into park to GS
MARY:
2 arm Superman’s ic, flutter kicks ic with a couple of leg holds, hip raises ic
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Did you hear about the rose that grew
from a crack in the concrete?
Proving nature’s law is wrong it
learned to walk with out having feet.
Funny it seems, but by keeping its dreams,
it learned to breathe fresh air.
Long live the rose that grew from concrete
when no one else ever cared.”Tupac Shakur
MOLESKIN:
Very cool to meet Veeps brother in law Lassie posting DR from Soul S.Korea
ANNOUNCEMENTS:
June 25th 2.0 workout at BS 8:15
July 6th Convergence
July 16th Beer Mile at Moses