Conditions: cool temps in low 30’s but abundant sunshine
4 PAX posted to the Bartram Trail parking lot for a live beatdown. It was great to have Dynamite visit us from his typical Lehigh Valley haunts. He started his F3 experience at the Grill and Pork Chop was his “proud papa” before he exploded onto the Lehigh Valley scene. It was fun to have him back!
Warm-a-rama: arm circles, trunk rolls, abe vigoda, grass pickers, best stretch ever, calf stretch, plank jacks
The Thang:
Instead of running on the Bartram Trail, we opted to run the Schuylkill River trail loop which was a total of ~ 2 miles
Stop ~ every 500 yards for exercise:
10 Burpees
20 Bonnie Blairs
30 Merkins
40 Walking Lunges
50 American Hammers
60 Squats
70 Mountain Climbers
60 Flutter Kicks
arrive back at parking lot and continue running laps around the parking lot
50 Imperial Walkers
40 Alternating Shoulder Taps
30 Carolina Dry Docks
20 Crab Cakes
10 Burpees
20 Dips (IC)
~ 30 Rocky Balboas
MARY: Dealer’s Choice — LBC, WWI, Big Boy/Prom Date combo, Heels to Heaven, Peter Parker from Bear Crawl position
COT: Prayers for Pocahontas’s sister-in-law who is home from hospital, prayers for Dynamite as he transitions to new rhythm/schedule with his new job
Pork Chop had to leave (farm work was calling) but the rest of us grabbed some coffee from Dunkin Donut and returned to the parking lot for coffeeteria. This is when YHC remembered to take a photo (sorry we missed you Pork Chop).