F3 Spin Class at Blanket's Creek

Great ride in the dark this morning!  6 miles with my F3 brothers! 

Activity on Strava: https://strava.app.link/YrabUH1xLob 

Had a great ride with friends today at Blankets Creek. 11.3 miles total.

Check out Blankets Creek with the Sheltons on Relive! https://www.relive.cc/view/vYvr4kornL6 

Frankincense and Myrrh

Interesting and exciting information on the anti-cancer properties of these oils!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6749531/

Thurs F3 Trail Run and Radio Silence

Radio Silence: Escalators with burpees at base, star jumps, merkins and dry docks at intervals.   Then Chase the Rabbit burpees, bonny blairs, merkins, bbs https://strava.app.link/6ExGtMSCMmb 

Preceeded by Trail Run (1.78 mile) 

Check out my 0.9 mi Run

F3 The Buff. I was the Q.

30lb bell. 45 mins. Mossie, presses, squats, overheads , curls separated by laps, lunges, bear crawls, crab walks...... and still working on operating new watch with gloves and old eyes 🙂. Not sure we got the desired effect from this morning's workout. It took a while to get warmed up and at the finish we were neither gassed (cardio/breathing) nor totally wasted (muscle exhaustion). In hindsight the gaps between the individual exercises (governed by repeated words in songs)  were probably too long. It wasn't  the 'work to exhaustion' experience I was looking to accomplish. Nobody to blame but me though, as I was the Q this morning (ie I created and lead the workout).

Details on Strava: https://www.strava.com/activities/6505939809?utm_source=com.google.android.gm&utm_medium=referral 

Be blessed,

Tom

F3 Spin Class

Cold morning for a ride, but everything except for my toes was warm. Great route!

Details on Strava: https://strava.app.link/CA3wsWjMHmb 

F2 Rattlesnake Riviera

30lb ruck. Mosied then Sally Up Squats. Rucked a bit more, then Thunderstruck curls. Rucked some more, then Chainsaw overhead presses. Ended up back at gazebo for Sally Up leg lifts.

My activity on Strava: https://strava.app.link/dQenGCSrzmb