PAX: Backdraft, HappyFingers & Zartan
Conditions: A very pleasant 47 degrees
YHC was worried. 5:57 and there I sat alone. Debating if the mini Murph and some 80s rock was enough to get me through the gloom. Backdraft rolled up and it was game on. HappyFingers strolled in at go time and here is what went down.
Asked PAX to call 2 stretches each. backdraft called grass grabbers and butterfly. HF called seated toe touch with deep breathing and something else. Zombie Dust left a delicious haziness on the brain this AM.
We ran to the small playground while I laid out the modified mini Murph. We started at 6:04 with our first half mile and returned to the large playground for 5 set of 5 pull ups, 10 push ups and 15 squats. Shocker there was a Rocky montage playing. We finished strong with our last mile. We crushed the last 100 meters on a full out run and Backdraft called time at 6:18. 14 minutes ain’t bad so we settled in for some controlled deep breathing while doing leg bends with hands on knees. Looked like this
Short lived breathing break and we moseyed back to shovel flag for some nonstop full body work. We did these 8 exercises with no break and then we did them again.
20 Lunges
16 Squats
10 diamond PushUps
20 Iron Crosses- lay on back with arms extended wide to form a cross. Bring legs up to 90 and use “quad” to swing legs to the left and back up and to the right.
10 Chinese Push Ups – push ups with arms on elevated object and done similar to Carolina Dry Docks
16 Beach Scissors. Lay on side resting on forearm and side of foot. Extended up to side plank with body in straight line. From there raise top leg up in scissor motion. Switch repeat
20 High knee jumps. Standing and jump up raising knees to touch hands.
2 rounds of above.
PAX was feeling it so asked for Mary from each. Backdraft led us on a plank TPlank session and HF took us to 20 scissor kicks. At 15 count YHC pushed and called “let’s go to 30!” So at 25 HF pushed back and we rolled to 40.
Perfect way to start a Friday. COR, NOR and HappyFingers drew the 6. Explained KVs invite and the spirit that flowed through his hands while a collegiate Cheerleader. YHC attributed deep cut naming of HF to his swift and plentiful text messaging abilities. Very impressive however struggles with autocarrots.
Intentions for Kauffmans Heitmans and my Uncle Joe. Shout to Sky-Q for all our blessings and asked for his continued grace on us all. Prayer of thanksgiving for F3 and the HIMs it is developing.
Go City
YHC Zartan
F3 Louisville 