How about some running at #SlowBurnF3 ?

14 strong men unhitched themselves from the fartsack to enjoy some 1st F & 2nd F before going off to sit down for some 3rd F at Chicken & Wisdom.

Started off with a very high quality rendition of the disclaimer, and some mention of moderately moderate or an extra spicy version, all nonsense…go at your own risk…#redpill.

We start moseying at my pace, 1-Niner, Opie, Car Bomb, and Sharknado discuss where everyone has been working out the last few days, and I take them a recirculating course around Lowes. At this point I realize that Grid Lock will speed up to avoid us passing him, in my normal “bully” mood, so we did that about 5 more times… “ISI?”…we ran for 8 minutes over a mile in tribute to our #BRRF3 teams and our #BlackDiamondF3 warriors. Grid Lock I am sure you appreciated the encouragement…who said that I encouraged anything in moderation?

The Thang:

We did the following routine 7 times randomly during the workout:

10 SSH, 10 Imperial, 10 Squats, 10 Moroccan Night Club, 10 Wind Mills (your welcome Car Bomb).

We did the following twice during the workout:

10 USMC pushup, 10 Mountain Climbers, 10 Carolina Dry Docks, 10 Peter Parkers, 10 Parker Peters.

We split into 3 groups: (rinse and repeat)

- Group 1 = run around the building

- Group 2 = inverted pull ups

- Group 3 = curb step ups

We then split into 2 groups:

- Group 1 = run around Chicken & Wisdom

- Group 2 = ABLAB x 10 = Dealer’s choice

We then split into age groups:

- Old started running to COT

- Young 3 pushups and then run to COT

COT:

Prayers for BRR Teams, Corn Hole career change, teachers and students.

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Save the date 9/26/14 & 9/27/14

Stay strong,

CSPAN-out