12 Hard core regulars showed up plus 1 FNG — Speedo, came for my anniversary Q. Wow what a difference a year makes. Last year at this time I started at NoToll with BT Qing and we did Old Glory and I almost pasted out!!! So I thought we would do a version of that today.
Circle up for 15 merkins, 25 SSL, 25 LBCs
Than ran one lap
Lap 2-3 we ran to the corners and did 10 pull ups, 25 dips, 25 merkins, 25-2 count flutter kicks
Lap 4 was ran by most but Swirly and Saab did Extra credit lap #5
Than we did DK special the Grinder
25 FMs than bear crawled to next station
25 Caroline dry docks
25 ? not sure
25 jump squats than ran back to the front
2.5 rounds of this fun festivities
Note: This is where Speedo wanted to puke and may have tried, but Bleeder encouraged him to puke in the bushes and not on the tennis court. Great Job of not puking on the the tennis courts.
Ran back to the flag after the last lap!!!
Thanks to you all for letting me lead today, if my watch was working I could have timed it better, but I was shooting for 3.5-4 miles today. Its always great to hear FNGs come to our group and tell us that was the hardest workout they have ever done. Speedo trained for 5 months before he came out today and he was shocked how hard it was. This is what I love about this group we are always pushing each other to become a better version of ourselves!!! Great work today men and thanks Bleeder for staying with Speedo…
FYI Flip Dog your lateness did not go unnoticed!!!!
Thanks again my F3 brothers!!!