COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Ina, Thunderlips, Coach K, Oatmeal, Aaarrrggghhh, Teasip, Walmart, Plinko, Special Sauce, Icebox
AO: Katy Trail
Date: Thursday 2/21
Conditions: Clear, mildly chilly
F3 DISCLAIMER & WELCOME: Given
Running with pain stations. Run a set distance, stop and perform 6 different exercises with the acronym MLB MLB:
Mountain climbers (double count)
Lunges (single count)
The exercises were done with the reps of a decreasing ladder starting at 11.
We ran the first distance (about 0.35 miles) to the top of the trail head where we performed 11 reps of each exercise.
We then ran 0.25 miles down the Katy Trail before performing our next sets with 10 reps, and continued down the trail with decreasing reps.
After 4 stops, we turned around and headed back, continuing to decrease rep count.
Due to time constraints, we combined the final 2- and 1-rep sets.
A decreasing ladder of 11 comes out to 66, hence the name Route 66. And with 6 exercises, this got us to 396 total reps.
We didn’t want to end with 396 total, so we did 4 extra burpees.
All in all, PAX ended up with 400 total reps and just short of 3 miles running.
Done in The Thang above
CIRCLE OF TRUST/BOM:
Circled up to pray for PAX going through family transitions as well as our F3 Birmingham brother Cowboy.
Some good mumblechatter. A good workout with some good stories thrown in.
Shout out to F3 Manning PAX Abraham for this Q idea passed along during the F3 Haiti trip.