Weather: Partly Cloudy, 30

Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust

Disclaimer (not professional, me/F3/Zionsville Parks and Rec), modify, carry you to your car, ETC.

Warmup:

Side straddle hops x 20 (IC), Weed pickers x 20 (IC), Finkle Swing Kicks x 20 (IC), Abe Vigoda x 10 (IC)

Thang: Run Heavy

Run 1 loop (about 0.5 mile) then do exercise for active recovery, rinse and repeat.

Exercise 1: Merkins x 25 OYO

Exercise 2: LBCs x 50 OYO

Ecercise 3: Side plank punch (AKA Nolan Ryan) x 20 each side OYO

Exercise 4: Alternating low plank punch x 40 OYO

Mary:

LBC’s x25 (IC), Flutter kicks x20 (IC), Pretzel crunch x 15 each side (IC), Low Slow Dolly x 10 (IC)

Recover, Recover

Moleskin:

Named an FNG today. Welcome Eno! Runners were on fire today with 1 active recovery exercise per ½ mile lap. We each got in several laps today. Beefsteak turned on the jets the last lap to give us all a show. We prayed for @Brikyard’s uncle who is in ICU. We prayed for all those struggling with illness. We prayed for our Veterans. We prayed for F3 Nation. Always an honor to lead, Aye!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: