We had our own 5K

QIC: Dillio
PAX POSTED: Red Card, DBA, Endo, Guard

Disclosure… Modify as needed

Warmup

  • Side straddle hop
  • Lunges 20 total
  • 8 Inchworm on own
  • Imperial walkers
  • Mosey to sunlake circle

First Circle

  • Clock Merkins 15 each
  • Calf Raises 20
  • 20 big boy sit-ups
  • Mosey to next circle

Second Circle

  • Duck walk with Pulse Squat Start with 1 go to 7 per line (this one was hard)
  • 30 Dips on Curb
  • Mosey the reserve

The Reserve Dock

  • 20 Stepups
  • 20 irkins
  • 20 box jump
  • 20 Dirkins
  • Recover
  • Mosey around the nature trail to second dock… head over to the reserve back entrance
  • This was DBA’s idea and it was a great modify.

End of street

  • Set of 21 between 2 lights
  • Squats and Merkins
  • This one was no Joke.  So proud of everyone who completed this
  • Recover
  • Indian Run to 1st gate

First Gate

  • 1 Bruce lee
  • Mosey to B Ball with 4 min left
  • Arrive with 10 seconds to spare….
  • 10 Burpees to just say we did them.

Total of 3.20 miles… holy cow, did not see that coming.

Circle UP

Name FNG… Coast Guard… Basketball he played Guard… So, why not Guard.

Welcome.  Say a little thing and let them all know it is a safe place.

Boom Circle of trust!

Amazing Day

By |2018-04-16T17:48:31+00:00April 16th, 2018|Back Blasts|0 Comments

About the Author:

I live in beautiful Long Lake Ranch. I am a coin trader by day at The Phoenix Gold Corp and I run my own business at night called The Chill Dill. I have an amazing wife and a baby girl that is my everything. I do F3 to better myself and try and live a healthy and long life for myself as well as my family.

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