HA! You said fartlek!!!
Weather: 47 and morning sun…what a beauty!
Pax: Dreadsquid, Chewtoy, Counselor, Almanac, Wild Thing, Dorothy, Countdown (QIC)
WaR
Side straddle hop 4×20
Squat 4×20
Lil baby arm circles (fwd/rev) 4×20
Seal claps 4×20
Raise the roof 4×20
El chapo 4×20
Thang- Fartlek!
Line up and begin running, last pax drops and cranks out 10 merkins, sprints to front…repeat between stations
Station 1 – the wall…decline merkins 4×20, step ups 4×20, dips 4×20
Fartlek
Station 2 – bear bear goose…one pax bear crawls around circle while others crank out merkins, repeat until all pax have gone around the circle
Fartlek
Station 3 – gone crabbin’…one pax crab walks around circle while others crank out flutter kicks until all pax have gone around circle
Fartlek back to AO (sprinkled in pause for the cause and yoga)
***total miles 3.1ish
Mary
6 inches of fire…pax maintain 6in hold while one pax scissor dollys 2×20 repeat all pax have gone
Moleskin: The pax showed up ready to work, night of revelry be damned! Proud of the HIM that kept pushing each other and stayed motivated throughout running, even when the cruel temptress BACON was wafting in our faces. Nothing would break these men!!
COT: YHC closed out with a prayer to stay on the path, get folks back on the path, for the injured, sick, and to help us keep growing! Don’t forget pony trot, csaup details forthcoming.
Thank you men for the opportunity to serve!
Aye!!
Countdown
F3 The Capital 