Slinky Run

AO: Eagles Landing

When: 01/29/2021


Number of Pax: 10

Pax Names: Alliance, Cutter, Fogger, Footloose, HoJo, LED, Linus, Madoff, Sheriff, Tron,

Number of FNGS: 0

FNG Names:

QIC: Footloose

The BackBlast:

Slinky Run:

Weather: 15 Degrees

10 PAX: Cutter, LED, hOjOh, Sheriff, Madoff, Tron, Alliance, Fogger, Linus, and Footloose (QIC).


Boxer Shuffle (tiptoes)


Abe Vigoda F&B

Seal Hybrid Clap

Dynamic Mosey to Scoville Park.

•High Knees

•Butt Kickers

•Power Skips



The Thang: (partner up)

Starting Point is Lexington and East Ave

Rd1: P1 runs west one block (or 2 half blocks) and then returns to P2. While P1 is running, P2 begins a slow moving exercise (walking crane lunges). When P1 returns both partners sprint up to the next set of half blocks. Swap roles and finish at first milestone (OP Ave). Waiting for all partners to finish, PAX start mini-BOMBS.

1 set is East to Wesley & Wesley to OP Ave.

Rd2 (2nd set): (4-3-2-1) 4 smurf steps, 3 squats, 2 quick vertical jumps, 1 standing LJ, repeat. ( OP Ave to Kenilworth & Kenilworth to Home)

Red/Green light Merkin Run South on Home Ave.. P1 does 2 Merkins while P2 runs. When you complete the Merkins yell partner names and start running.. P2 stops and completes 2 Merkins. Rinse/repeat to end block (Harvard Ave).

Repeat the two Slinky Run rounds going East on Harvard.

*Fist Bump is needed to begin partner sprint to milestone*


-Mountain Climbers


Moment of appreciation for all the PAX in attendance.. Felt like I was dragging throughout my own workout. It’s times like these you notice how great F3 really is. You workout with a bunch of good guys that are constantly picking you up and motivating you to keep pushing forward. Thanks.

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