F3 Friday push!!!!

We finished the week strong!!!

9 pax posted this morning for a faster than normal pace!! Temp was 37 degrees.

COP – Disclaimer while we planked. 4 count Merkins, SSH’s & several other warm up exercises.

The Thang:

Ran a total of 3.25 miles while stopping about every 1/3 of a mile to continue the beatdown – all fast paced to keep the heart rates up!! 50 SSH’s, LBC’s, WWII’s, 4 count merkins Low to High plank 10 count.

We finished the last mile or so in an Indian Run back to the flag!!!

Everyone finished strong!!!! 

We ended w/ pledge, prayer & good byes!!

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