5 men braved the cold temps for a packed workout. Q gave disclaimer then we were off.
Warm-up
Cherry Pickers 15 IC
SSH 20 IC
Windmills 15 IC
Merkins 20 IC
The Thang
Indian Run to boat launch (0.5 mile)
Sprint across parking lot to gazebo
Circle up
American Hammer 15 IC
WWII 15 IC
Low flutter 15 IC
High flutter 15 IC
Box cutter 15 IC
Cherry Pickers 15 IC
SSH 20 IC
Windmills 15 IC
Merkins 20 IC
The Thang
Indian Run to boat launch (0.5 mile)
Sprint across parking lot to gazebo
Circle up
American Hammer 15 IC
WWII 15 IC
Low flutter 15 IC
High flutter 15 IC
Box cutter 15 IC
Sprint from gazebo back across parking lot
Burpee / Merkin Laps: 5 burpees first corner, 10 merkins second corner, 5 burpees third corner, 10 merkins forth corner of the parking lot – 5 times around for total of 50 burpees and 100 merkins
Sprint across parking lot to gazebo
Repeat following 3 times in gazebo:
Derkins 10 OYO
Dips 15 OYO
Circle up
American Hammer 15 IC
WWII 15 IC
Leg Lifts 15 IC
Low flutter 15 IC
American Hammer 15 IC
WWII 15 IC
Leg Lifts 15 IC
Low flutter 15 IC
Crunch frog 15 IC
Sprint from gazebo back across parking lot
Indian Run to clubhouse (0.5 mile)
Plank set with some stretching (Mojito request), merkins 10 IC, left arm up, right arm up, etc.
Total of 2 miles running
Mary
Rosalita (Mojito), Windshield Wipers (El Tigre), LBC (Ozzie), Boats & Canoes (Surf & Turf)
Moleskin
- No complaining about the cold temps this AM – men were ready to get after it
- Surf and Turf really appreciated a slow count on the cherry pickers
- Our boy Ozzie went down on the trail to the boat launch parking lot – Pax was amazed at the grace of his fall – seems to have some practice – you accident prone Ozzie?
- Mojito getting in shape for his big race – quick on the sprints today and getting some mileage in
- Surf and Turf showed off his new heavy bag – look forward to working with that soon!
- Thought I heard El Tigre saying his hat is running out of batteries – what's driving the battery shortage El Tigre??
- Need to call out Ozzie for his commitment and solid work. You're pushing hard and making gains. Gotta thank you for your review and comparison of Burn Bootcamp to F3 as well. For those wondering….F3 is harder according to Ozzie.
- Mojito updated the Pax on an important upcoming race -the Christina Latini Memorial 8K in Huntersville. One of our F3 brothers lost his daughter to a rare disease (Myocarditis) in May 2016. They have established a non-profit organization called Operation Sweet Tooth to keep her memory alive. Proceeds from this race will go to Operation Sweet Tooth, which has a mission to help children in need with whatever they may need. See link and consider participating or supporting. There will be a heavy F3 presence. https://latinimemorial8k.
racesonline.com/ - Thanks to Surf and Turf for taking us out in prayer – well said brother.
- Pax is starting a Monday workout at clubhouse – Monday, 2/4 is our soft launch. Will be a great addition to the Mt. Island F3 mix. Hope to see you out there.
- Great work today men. An honor and pleasure to lead this morning.