Date: 2025-12-20
AO: ao_tar_pit
Q: LeMond ,
PAX: T-bone, Da Vinci, Portage, Sparrow, Beaker, Big Mac, LeMond FNGs: None
COUNT: 7
– Warmorama: 5 mins
– 50 SSHs
– Batwings
– 10 Moroccan Nightclubs
– Pre-thang:
– Rocky Balboas: 50 reps
– 50-sec wall sit, 50-sec balls to the walls, 50-sec body-weight hold on wall – At the track:
– Crowd pleaser up to 7, then run a lap
– Crowd pleaser down from 6, then run a lap
– 50 4-ct bird dogs
– At the small field
– 50 brick layers: 25 forward, then 25 back.
– Dora 1-2-3
– 50 thrusters
– 50 coupon swings
– 50 blockees
– 50 big boy situps
– Run to cones, run backwards to return
– Next thang at small field
– Back-to-back partner coupon passes: 25 in each direction
– 50 bucket brigade lunges with coupon: 25 out and then 25 back – Burpee spittoon of 50
– Mary:
– 50 Crunchy Frogs
– 25 Flutter Kicks
– 25 American Hammers
– 25 more Flutter Kicks
– Moleskin:
– I had planned to talk a bit about my life but, at age 50, I’ve realized that I really don’t like hearing people give speeches about themselves. I will say that through F3, I’ve learned that I’m capable of more than I had believed. As an example, I recently went out for a solo run when the temperature was -1 degrees. Before F3 I switched to treadmill running when the temperature dipped below 40. F3 has taught me to think stronger and be stronger.
Tags: ao_tar_pit, T-bone, Da Vinci, Portage, Sparrow, Beaker, Big Mac, LeMond
F3 Wheaton 