Its #5KWednesday and I’m freestyle’n with a black hat, orange shirt, black shorts. Let’s Go!
— F3 Grand Rapids (@F3GrandRapids) August 21, 2019
Pre-Blast Via Slack (8/20/19):
MAD COW is on the Q for the #5kWednesday. We will be on the freestyle. So, every couple of blocks we will stop for pain stations on our way to running a 5K.
Taking HC’s in the thread below.
AO – The Calder | 68 degress | 94% humidity [time to sweat]
[0530 – Core Principles recited to 8 Pax] – Radio, Bald Eagle, Forrest, Depends, Hank The Tank, Soft Spot, DM [Welcome Back Cotter], MAD COW (QIC).
Various Stretching w/PAX putting their shoes on. Seriously, two dudes were still lacing them up.
Time to run. I have no idea how far we ran as my high-tech smart watch took a break about halfway through the workout. I am assuming we were between 2.5 & 3 miles. We ran and then stopped every so often with a lot of the following exercises.
We were freestyle’n, so this is only what I can recall:
Worst Merkin Ever
Alternating shoulder taps into dirty hook-ups
Over a bed of loose rock (yep) – backwards run, squats, forward sprint, squats (x2)
We ran by a parking garage and I couldn’t resist….
Up the stairs [a butt load of stairs. Tallest parking garage ever]
Run backwards down the ramp
Forwards down the ramp
This was done until we got to the ground floor. It was A LOT. Did I mention this parking lot was stupid tall?
1 to 10 – We’re freestyle’n right? Let’s try this for a Mary workout??
Top of ramp – 1 BBS
Bottom of ramp – 9 flutter kicks
Top of ramp – 2 BBS
Bottom of ramp – 8 flutter kicks
Repeato until time ran out.
Count-O-Rama / Name-O-Rama
Soft Spot on Q Thursday.
Sign up for Iron Pax Challenge (Thurs workouts in Sept)
Wednesday night Founders workouts suspended. Replaced with HDHH – 1st Wed of the month, 6-8 pm, rotating locations suggested by PAX
As always, its a pleasure,