A total of 12 strong and willing men (LD was there too!) braved the cold temperature this morning and were treated to a cold temperature cadence beatdown undergirded by a Squiggy story from the days in Milwaukee. When I lived there (hence the “Squiggy” moniker thanks to Scrum!) McDonalds would always advertise that you could get a Big Mac for the price of yesterday’s temperature. Today, that showed up in the F3 World as “Combos at the Cadence of Today’s Temperature!” Since I always get a combo when I go to McDonald’s (which isn’t that often anymore) we did exercises in sets of 3, and since the temperature was 25 degrees, that was our cadence.
Warm Up:
SSH x25 IC, IST x25 IC, leg stretches, arm stretches, Windmill x25 IC.
Run approximately 0.20 mi to Davidson College Visual Arts Center & plank it up:
Squats x25 IC, Incline Merkins x25 IC, Alternating Step-Ups x25 IC.
Run approximately 0.30 mi to Post Office Parking Lot & plank it up:
WWII Sit Ups x25 IC, Diamond Merkins x25 Straight Count, Low Flutter x25 IC.
Run approximately 0.25 mi to DUMC, grab a paver & circle up:
Curl x25 IC, Bent Over Row x25 IC, Skull Crusher x25 IC.
5 burpies OYO
Over to Church wall with Paver:
Wall Sit Paver Curl x25 Straight Count, Decline Merkins x20* Straight Count, Dips x25 IC
*P’Diddy said 20 was the ‘Real Feel’ temperature and I was greatful for this at this point in the workout as 20 turned out to be my failure point for decline merkins….
5 burpies OYO
Back to Parking Lot with Paver:
Lying Press x25 IC, Mason Twist w/ Paver x25 Straight Count, WWII Sit Ups x25 IC (10 with Paver, 15 without)
5 burpies OYO. Put up pavers.
Back to Church Wall:
Wall Sit – 3x 25 seconds, w/ arm raises during 2nd 25 second set.
10 burpies OYO.
Run back to Green for Mary. LBC x25 IC, Heels to Heaven x25 IC, J-Low x25 Straight Count, Peter Parker x 25 Straight Count.
COT
Moleskin:
This seemed like a good idea, but man, I’m glad it wasn’t any warmer. Towards the end of the time at DUMC the thought of splashing merlot crossed my mind for the first time in any F3 workout to date. Could have been the BBQ & ribs I had for dinner last night, but more likely having to count for 25 in cadence reps while doing all of these exercises nonstop (despite two 10-counts thrown in mid-workout). The PAX was very impressive and did a great job, completing 945 reps (if my math was correct) in addition to the wall sits. Well done men!