Run Forest Run aka Old Man No-Ski

QIC: no-ski
PAX POSTED: dba, notorious nyc, down-under, haka, grouper, heisenberg, dillio, flat tire, castro

10 PAX posted for Thursday edition beatdown in the gloom here at #TheRanch. Nice to get that double-digit midget in again. Great to see some regulars back in the rotation.

The temperature was just right and YHC wanted to keep the men moving today at a decent pace. The flag was planted, the disclaimer was given and the men of F3Lutz went to work.

The Thang.

Mosey around dog park to the roundabout for a quick warm up.

All IC.

  • SSH x15.
  • Overhead Claps x10.
  • Baby Arm Circles x10.
  • Imp Walkers x10.
  • Frankenstein’s x10.
  • Wind Mills x10.

Mosey to @no-see-um’s home and use his driveway for 2 sets of OYO Bruce Lee’s. Right after the second set, we took a quick selfie to show @no-see-um that we were there. His M is out of town, so he is on 2.0’s duty. We will be louder next time :).

Mosey.

Stop 1

  • Mucho Chesto x10 each (regular, wide, stagger right, stagger left, diamond) 2 sets. Chest feeling the pain at this time.

Mosey.

Stop 2, time for a quick YHC Birthday Celebration. Using the birthday number for reps. 1 year wiser!

All OYO.

  • Plank Jacks x43.
  • Shoulder Taps x43.
  • Mountain Climbers x43.

Mosey.

Stop 3.

  • Merkins x43.
  • Squats x43.
  • Lunges x43.
  • Howling Monkeys x10 per PAX.

Legs feeling like jello at this time. Mosey back to BB courts.

Time to finish strong with Prison Burps/Bear Crawls 5 > 1.

All PAX line up on one side of BB courts. Drop for 5 burpees, Bear Crawl to the other side of BB court, drop for 4 Burpees, Bear Crawl back. Do this till you get to 1 Burpee.

Done!

Total Distance: 2.28 miles

COT

  • All around thanks to all PAX for posting to the beatdowns.
  • Continued prayers for PAX, or family going through rough times.
  • Prayers for the victims and families of the recent school shooting.

Moleskin

  • As usual, honored to lead the men of F3Lutz through a beatdown.
  • Glad to have some regulars back again. Winter must be over and all are coming out of their hibernation.
  • Thankful for the lord to allow me to be on this Q-ball for the last 43 years. Hoping to continue doing so for many more.
  • Let’s all finish the week strong.
By |2018-02-15T09:16:29+00:00February 15th, 2018|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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