Personal Best Mile – Candu – 05/22 (Lions Den)

QIC: Candu

Date: 05/22/2019

PAX: The Count (Respect x2), Sunburn (Respect), Whittler, Fissure, ThreeSkin

AO: Lions Den


Right Nice, lotta runners to compete with though


Forward Fold x 10 IC

Third Grade Exercise x 10 IC

Willie Mays Hays x 10 IC

Imperial Walkers x 10 IC

LBACs x 10 IC

Reverse x 10 IC

Slomerkins x 10 IC

Warm-Up Lap

High Knees

Butt Kickers


Other side


The Thang

PR Red Bank Relay Mile Edition

4 Laps – all ya got!!!!

The Other Thang

Groups of 3

One HIM runs the track, the other HIM does lateral pulls, the other HIM does stadium jumps. Stay at your station til the next HIM arrives, then bolt!


Hollywoodz x 10 IC each side

Heel Touches x 20 IC each side (Fissure cadence)


Lots of F3 workouts don’t necessarily allow for PR. When given notice upfront about a certain task at hand with a defined criteria and end goal, F3 men should come prepared.

1 mile, plenty of notice. The 3rd Quarter often determines the outcome of competitions. The 3rd Quarter of a mile lap is the hardest. Freed To Lead says F3 is to support men in the 3rd Quarter of life. We’ll do it again in the fall, you’ve been warned!~


Fissure had trouble hanging after he pranced around the track 4 times. It was a good twerkout


Ooltewah is up and running!

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