So I have been doing more running than usual lately in preparation for the Ragnar and on a  hot muggy July 3 I decided to bring the rest of the PAX along for some of my training, much to the chagrin of some of my F3 brothers. Disclaimer was given and we were off to the back basketball courts where we circled up for…

COP-SSHx20/Reach to Sky/Touch Toes/Down Dog/Honeymooner/merkinsx10/Down Dog/Honeymooner/Touch Toes/Reach to Sky/Sun Gods x11 fwd/rvrse. Circle Burp-High Knees while each PAX calls down and we all do a Burpee on the down.

Main Event

We ran to the back of the McDowell Nature Preserve where there is a lake and a circular parking lot. The run is about a mile back with a bunch of hills and there were a few PAX who were not exactly happy bout that. Sorry not sorry. Once we did get to the lake parking lot we Burpee Broad jumped around in a circle which was another crowd pleaser. At this point we were all around 50 or so Burpees which is another training goal of mine as I prepare for a Spartan Race(50 Burpees a day/100 if I do not post). We then had to escape the preserve. As most of us were winded I had us start back by lunge walking up hill to catch our breath, then we bear crawled for a bit before running back to COT.

We still had a few minutes before COT. Thank you Royale for leading some Flutter Kicks until the 6 was in.  We finished off with a few Sprints until the end.

Thoughts And Prayers

Leading a mostly running workout is a challenge as everyone is not in running shape and there was some separation. Overall it worked, but just barely. Prayers for travel, disease, losing loved ones, dealing with family and a big praise for ‘Merica on its 243 birthday since the Deceleration Of Independence from Britain in 1776. Thanks also to Jiminy Cricket and Crux from F3 Lake Norman for coming out. Peace!