Plum creek ruck

2/9/19 The Hill Q: Cornwallis Pax: Cosmo, Maize, Cinnamon, Flash, Swayzee, Marshall New route today. See below for details. Worked in mericans, squats, lunges, and mtn climbers at major intersections. Good to have Flash back out for his second post. Most of us from Thursday are still nursing sore calves. Thanks DC. AYE!

Welcome to Indiana

2/5/19 The Hill 10 Pax for the 1 year anniversary party of the day the M and I loaded up our car and moved to Indiana. Q: Cornwallis Pax: Maize, Nomad, DC, Headlock, Khaki, Marshall, Beefsteak, Cinnamon, *FNG Todd (now known in F3 as TULIP) Warm-o-rama: (all IC) SSH x 20 IST x 20 Windmill…

1/29/2019 Keeping warm on the inside…..

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed. Warm up SSH Combos x 20 IC High Knees x 20 IC Seal Jacks x 20 IC Speed Squats x20 IC Rinse and Repeat Al Gore/Global Warming x2 both directions Mosey to the ‘Patio’ The Thang Merkins x10 IC Planck Balance Series (Lift…

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