YHC checked the Q sheet last night and the Norseman was in need of a Q. I jumped on it with an idea to hit a track workout. When I pulled up Stew and Callahan were waiting in the parking lot and Haha came in on two wheels with his best Nacho Libre impersonation. Well 5:30 came around and we were off.
Run down the hill for some SSH, Hill Billies, and Squats.
Head over to the track at our local HS. On the way YHC found a pile of cinders! What Luck! Everyone grabbed a cinder and headed to the track.
Drop the cinder and take a lap.
Second lap – 200m farmer carry with the cinder in your right hand. At the 200m mark 15 squats IC. Finish the lap with a 200m carry with the cinder in your left hand. Some mumble chatter about some forearm struggles.
Third lap – take a lap
Next – 10 one handed press with the cinder then 100m farmer carry. Switch 10 one handed press with the other hand and then farmer carry.
Fourth lap – take a lap
Next – Loaf of bread carry 100m right hand. 100m bread carry left hand.
Fifth lap – take a lap
11’s curls and merkins with the cinder.
Drop the cinders off head back to the Norseman.
Merkin lines at the flag lot. 1 merkin 1st line, 2 merkins 2nd line…all the way to 12.
A few minutes of Merry – 6 inch bounce was a crowd favorite. A lot of mumble chatter about that name. My favorite was 30 seconds before bed.
My father in-law battling heart failure, Pat Tillman Run, 4 year anniversary of F3 Alpha.