Looks like its me and you. #LFG
Forrest @andrews89887325 and MAD COW @EngelbartsII took the DRP and ran over 5️⃣K on this Wednesday. Oh…there was those 100 squats, 100 merkins, 100 BBS and 100 dips… pic.twitter.com/aZxqUbw2Zy
— F3 Grand Rapids (@F3GrandRapids) October 23, 2019
Pre-Blast Via Slack (10/22/19):
MAD COW on Q for a #5KWednesday. HC to me ASAP baby. I’m a poet and I don’t even know it. Peace and love. Peace and love.
AO – Calder Plaza | 45 degrees | 67% humidity
[0530 – Core Principles recited to 2 Pax] – Forrest, MAD COW (QIC).
Warm-o-Rama:
20 SSH’s (IC)
Various Stretching
The Thang
Run to Veteran’s Memorial Park for the following routine:
5 laps; then 20 Squats (IC), 20 Merkins (IC), 20 BBS (IC), 20 Dips (IC)
4 laps; then 20 Squats (IC), 20 Merkins (IC), 20 BBS (IC), 20 Dips (IC)
3 laps; then 20 Squats (IC), 20 Merkins (IC), 20 BBS (IC), 20 Dips (IC)
2 laps; then 20 Squats (IC), 20 Merkins (IC), 20 BBS (IC), 20 Dips (IC)
1 lap; then 20 Squats (IC), 20 Merkins (IC), 20 BBS (IC), 20 Dips (IC)
Run back to the AO.
In total, we ran just over 5K on this Wednesday.
Count-O-Rama / Name-O-Rama
Announcements:
As always, its a pleasure,
MAD COW