Thursday, June 18, 2020
“Cheat Day Aftermath”
QIC: Wiseguy
PAX: Crab Legs, Cathy, Pokemon, Great Dane, Dimples
After having three donuts on my quarterly cheat day, the PAX got to witness my self-loathing behavior with a lot of running and exercises without much of a rest. You were warned!
Fartlek
Every 4 minutes, stop and do exercises. At each stop, starting with air squats, an additional exercise is added. (Next stop will be air squats and merkins, etc.). The key is to finish the run before too many exercises were added that we cannot finish them all in 4 minutes. Once we passed the 4 minute threshold where we could not run before the timer rang again, we finished the run back to Gilchrist without interruption.
Air squats
Merkins with a shoulder tap at the top
Sit-ups
Tuck jumps (or squat jumps)
Mule kicks
Flutter kicks (4-count)
Mountain climbers (4-count)
Side-straddle hops (4-count)
Topper:
Starting from the road to the bus ramp, bear crawl to the speed bump and then run the rest of the distance on the road and sidewalk in front of the bus ramp (i.e. Murph path) to the flag.
COT:
Prayers to the LEOs in Atlanta and to all the law-abiding citizens in the area who are in the middle of this national debacle.
Cathy is inching closer to getting a new job. Streetwalking was apparently not working out. There was a woman who called out his name running across the Orange Theory parking lot. I wonder if she is a regular.
Great Dane is all of a sudden putting in more posts. (Three of them are my Qs, by the way #humblebrag.)
Crab Legs is taking a vacation to get away from the rest of us degenerates for awhile.
Prayer (Crab Legs)
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/
Upcoming Qs:
