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Running Practice

16 guys showed up. We worked out. It was hard. Here’s what we did:


  • Mosey around the parking lot and circle up
  • SSH x 24 (struggling to count)
  • IW x 21 (Still having issues)
  • Low Slow Squats x 15 (final got it!)
  • Potato Pickers x10
  • Calf Stretch
  • Merkins x20
  • Mountain Climbers x20
  • LBCs x15 (I think that’s enough)


  • Break into two lines for indian run. Take the long way around the schools until we get to the “F3 Playgroung”(?? – I was told this is the name…news to me)
  • Partner up
    • P1 – rotate through Dips x20 / Derkins x20
    • P2 – Run a lap
    • Repeat for three rounds total
  • Mosey toward the back of the school to the paved alcove area
  • Grab some wall – people’s chair
    • Calf raises x20
    • Toe Raises x20
    • rinse and repeat
  • On your six
    • Heals to Heaven x20
    • American Hammers x20
    • Pistol LBCs x10 each leg
    • Freddy Mercury (Dana called and counted)
  • Back on the wall – peoples chair
    • Calf raises x20
    • toes raises x20
  • Mosey up to the globe (5 minutes left and hearing the “reminders” from the group)
  • All the way back to COT, alternate Mosey and Sprints at light poles and up.down the hill…I think that’s what people ended up doing
  • Back to COT only 1 minute late


I think we ended up covering about 2.5 miles and a good mix of mosey and sprints. Those toes raises sucked, and I think most would agree. My deepest apologies for the lack of deep/thought provoking content provided…brain not functioning currently.


  • Folding Party for Christ’s Closet Thursday night 10/10 – 5:30-8:30. Reach out to Dana for more info.
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