Channeling My Inner Frey


Six ruckers and 11 boot campers showed up at Green Level Elementary School on a 63-degree February morning to get their Friday started right. Some may have been disappointed, expecting a Frey Daddy beat down, so I did my best to make the workout Frey-worthy. Let’s see how we did…

Warm-Up

  • Quick loop around the parking lot then circle up
  • 20 SSH, IC
  • 15 Windmill, IC
  • 15 Hillbillies, HC
  • 20 Merkins
  • 20 MC, IC

Thang 1 - Parking lot Paula Abdul

  • Run 2 mediums medians forward - 5 merkins
  • Backward run 1 median back - 5 merkins
  • Repeato until end of parking lot is reached

Thang 2 - Speed Racer Inflating Somethings

Run to parking lot circle

  • 5 burpees, 1 lap
  • 5 burpees, 10 squat jumps, 2 laps
  • 5 burpess, 10 squat jumps, 15 LBCs, 3 laps
  • 5 burpess, 10 squat jumps, 15 LBCs, 20 merkins, 4 laps
  • 5 burpees, 10 squat jumps, 15 LBCs, 20 merkins, 25 star jumps, 5 laps

Run to opposite of other circle - 25 frog jumps

Thang 3 - Some variation of Esau’s Ladder

  • Backwards run to top of hill
  • 2 WW II situps
  • Duck walk or lunge walk to bottom of hill
  • 2 Hand-release merkins
  • Repeato, adding 2 until 8

Thang 4 - The Wall

  • Mosey over to “The Wall”
  • 20 Death Squats
  • Sprint to other end of field, mosey back
  • BTTW following by 15 Australian Moutain Climbers
  • Sprint to other end of field, mosey back
  • 15 Spider Man Merkins
  • Sprint to other end of field, mosey back to flag

Mary

  • 20 Freddy Mercs, IC
  • 20 Box Cutters, IC

Annoucements

  • Southwake Long-ass tomorrow (2/9) - 8, 14 and 22-mile options available
  • Tobacco Road Marathon - still time to sign up to run or ruck the full or the half - Use Team “F3 Carpex”

Prayers

  • Safe travels to Liverpool and Water Wings for their Chimbote Mission Trip
  • Banjo’s brother’s upcoming surgery
  • Hi-Liter’s daughter and her next phase in middle school

YHC took us out. Always an honor to lead the men of Carpex.


See also