Presidential Pain Train

Preamble:

President’s Day/ FoCo School holiday/

Numerous PAX out of town, but a few of us cast our votes for acceleration on a clear Monday morning – off we go

Warm-O-Rama:

Mosey up the parking lot to the park entrance for Warm up’s, all IC:

• SSH
• Cotton Mill
• Hillbillies
• Willie Mays Hayes

The Thang:

Mosey around to the “road less traveled” football field – to the end zone for a burpee countdown:

Lunge walk to the 10 – 10 Burpees

Lunge walk to the 20 – 9 burpees

30 – 8 burpees, etc. all the way to the other end zone

Next: from the goal line- line up for a mercan ladder.  Sprint to the 30, do 20 mercans; backpedal to the goal line, 19 mercans…back to the 30, 18 mercans…all the way down to 1.

Great work by the PAX.  Time to give the shoulders a rest with some escalation sprints: Start at the goal line and mosey to the 25, pick up speed to the 50, more speed to the 25, full sprint to the goal line.  R&R X 4

Quick stop at the bleachers for some 12/10/8’s – Step up’s and incline mercans and then back to the flag for 25 Freddie’s before the inauguration bell started to Chime.

 

COT:

• Prayers for VG’s daughter battling a stomach virus
• Prayers for Benny’s new job and meeting opportunity this morning
• Praise for a great experience with the men of NLB this weekend

Naked-Man Moleskin:

Whiz shared a great story about being downtown for a race with his 8 and 10 year old daughters.  When describing to them what they should do if they were to get separated from their grandparents, the younger daughter asked if she should look for someone with an F3 shirt?  What a great question and I think we can all answer the same way…YES!  Any man who wears this shirt is one you can trust – and it’s evident to an 8-year old because she watches daily the impact it has on the most important man in her life!  Just one more example of what a great group this is!  Aye!