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.