WHEN: 8/16/17, 5:30
QIC: Pyro
PAX: Hannibal, Spur, Bob the Builder, Mr. Potato Head

5 men fell in for their Wednesday morning F3 5:30 Round Up.
Conditions: Temp < 100 degree F, Humidity- Not bad, Wind – Occasional breeze

Fun began with …
– SSH x 20
– Helicopter Squats x 20
– Merkins x 15
– Imperial Walker x 20
– Peter Parker x 20
– Hillbillies x 20
– Man Makers x 20
– Thru the Tunnel x 20
– Windmill x 20

Moseyed to 1st Station (counted off upon arrival – Shared exercise lead)
– LBACs forward x 20
– Overhead Arm Claps x 15
– LBACs reverse x 20
– Big Boy Sit-ups x 20
– Spider Merkins x 10

Moseyed to 2nd Station
– Dips x 15
– Angle Grabbing Squats X 20
– American Hammer x 20

Moved to 3rd Station (Karaoke facing inside loop, switch, Karaoke facing outside loop)
– Plank
– Hand Shake Merkins x 20
– Burpees x 10
– LB Crunches x 20

Mosey to 4th Station
Do all 3 exercise on own, back to back, then plank
– Squats x 20
– Star Jumps x 20
– Burpees x 10

Plank
– left arm
– right arm
– left leg
– right leg
– left arm, right leg
– right arm, right leg
– Mission Impossible

Mosey back the Parking Lot

Line up for Races
– Run medium speed to lot mid-point, then 5 Star Jumps
– Return to start point — back pedal run.
Rinse and repeat — Increase speed to 3/4 race speed.
Rinse and repeat — Increase speed to to Sprint.

Mighty Mary’s at the Lot
– Dollies X 20 … hold em + 10 count
– High slow flutter x 20 … hold em + 10 count
– Rosalita x 20
– Low flutter x 20

COT

Moleskin
Happy Hour to be planned for the F3 Alamo anniversary (Tentatively Thursday, 24 August)
Boerne launch Saturday September 16th
Capital to coast run October 21 – 23. See Madonna for details.
Austin F3 launch October 28th

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