We had a guest from F3 Blueridge, Inbox, and we took him on a tour of Short Pump Park. Pigskin stayed behind and worked his butt off while circling the school.
After a 3/4 mile run and a short warm-up, we did a modified Cooper. Three exercises in a row, then a run around the path (about 150 meters) then repeat. Start with ten reps of each exercise, then 9, then 8, etc. The three exercises were Burpees, Squats and Merkins. Gets the heart rate up good for twenty minutes.
We then did a triple check with WWI, WWII and a timer running around the pavilion.
Then we smelled the dog urine. I preferred the fruit loops smell from Spider run.
Then we ran a mile+ back to the flag.
Total of 3.1 miles, a good work out and piss. You’re welcome.
