Time for Miles

Warm-O-Rama:

Butt Kickers

High Knees

Windmills

Michael Phelps

SSH

Baby Arm Circles

The Thang:

Almost 4 years ago I couldn’t run a mile without problems. Thanks to F3 today I’m probably in the best shape I’ve been since my early 30″s. I still don’t like running much past a 5K but see the benefits and the need to keep up now.

So we decided to go for a little tour D, Johns Creek F3 Style!  We all know about the Merkin mile or the Burpee mile but how about the Burpee, BBSU, and Squat 5K?  Q took the PAX over to Johns Creek HS and up to our famous Gloom hill where the Q had his very 1st workout. My have times changed. We stopped every .50 miles for 5 Burpees, 10 BBSU, and 15 Squats. AIR Chair for the 6. Off we go to the next .50-mile stop.  Rinse and repeat for the full 5K and 6 Stations. From JC HS the PAX circled around State Bridge and the Movie Theater parking lot to hit the desired Mileage.

COT:

Praying for our Country. Get out and Vote!

Naked-Man Moleskin:

Honor to lead everytime!