A lucky seven came out Wednesday morning for some running and boot camp. In the seven we had a guest, Mr. Mom, from F3 First State/Delaware who came out for a boot camp and got some unexpected running.
We moseyed to Short Pump Park for some warmups of SSH, IW, Hillbillies, Freddie’s, Flutters and LBCs. Then headed to the inner circle for 4 rounds of running in circles, each ending with two exercises. First time was bear crawls and 15 merkins, then crab walks and 30 WWIIs, then lunges and 45 squats and finally with broad jump burpees with an Al Gore waiting for the six.
After some heavy breathing, we ran to the SPES bus loop for some partner exercises: timer ran the loop, partner did hand release merkins (2 rounds), LBCs (2 rounds). There was some surprise by the Pax that this bus loop existed.
The group then moseyed through the car dealership and headed back to the flag. We ran the Pocahontas bus loop to get to 3 miles and then did a little Mary: crunchy frogs, flutters & LBCs. COT and YHC took us out.
It was a beautiful morning and it is always great to have visitors. Having seven at WTH was awesome and hopefully we can keep this up as it gets colder.
Announcements: Happy Hour this Thursday, 5PM Veil Forest Hill. Beer Mile 10/29. November will have the Turkey Trot and Black Friday Loops. See Slack for details.