3/24/2021 – Merkin Mayhem

AO: Lightening Rod

QIC: Danish

PAX: Bunny, Dockers, FNG, Herbie, Kiwi, Stray Cat, Walkman

Conditions

41F and still. A little threat of rain but the clouds never followed through.

Warm up

SSH x 20

Scissor arms x 15

Slow High Knees x 10

Forward arm circles x 12

Backwards arm circles x 12

Lateral Lunges x 12

Janes Fondas x 15 each side

The Thang

Raised split squat routine x 3

Max merkins in 1 minute

Single leg drop squats onto bench

Max merkins in 1 minute

Flutter kicks/6 inch hold/flutter jacks

Max merkins in 1 minute

Diagonal lunges x 15 each side

Max merkins in 1 minute

Merkin knee drives x 15 each

Max merkins in 1 minute

Step ups x 15 each (or jumps if it’s not wet)

Max merkins in 1 minute

Swimmers x 20

Max merkins in 1 minute

Peter Parkers

Max merkins in 1 minute

Ground touch squats x 15

Max merkins in 1 minute

Hamstring bridges x 10 each leg

Max merkins in 1 minute

Lateral lunge

Max merkins in 1 minute

COT

I had a talk with an F3 member who I coach. He’s done all of his F3 workouts as well as his marathon training. He’s lighter, stronger and fitter than he’s ever been. I’m so proud of him becoming the athlete he’s become. This weekend, he’s getting to put together all his hard work at his race.

The learning?

  • Smart and patient training pays off. He didn’t rush things even when others were doing workouts he wanted to do.
  • This was a 5 month approach to his race which went by really quickly (compared to 9 years of F3 work).
  • He stuck to the plan, didn’t miss a workout and never made an excuse.

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