30 degrees and calm as 10 PAX played in the Gloom to end 2014 with a grunt…
Warmarama
- Mosey through Downtown Concord to back side of Carolina Courts
- Slap Jacks x 20 IC
- Cotton Pickers x 15 IC
- Arm Circles – Forwards/Back
- Walk Outs to 1-leg Merkins x 10
The Thang
- 3 Stations for the PAX to play – Start at Back Side of Carolina Courts Parking Lot (Near Corban Ave)
- Station 1 – (8) Hell Burpees – Full Burpee, then down on back for a full double leg up, back to squat position and then jump = (1) Hell Burpee
- Run to Station 2
- Station 2 – Side Walk Merkins for 20 feet, then transition to bear crawl for 40 feet
- Run up Entrance Driveway to top of stairs
- Station 3 – (10) 180 degree Jump Squats
- Run down stairs back to Station 1
- Rinse and Repeat for 20 minute Sweat Test
- Mosey to Mary
Mary
- Warrior Pose – 30 seconds each leg
Moleskin
Awesome group to end the year with 2 FNGs and a 2.0. We welcome Hayden Airheart to the PAX as Kawasaki. Cold but no wind…3 minutes into the Thang and I was sweating like it was August! Q got 4 reps in…. several Pax got as least 5 – great effort by all. Heard Catfish say “I got to get in better shape so I can talk during these workouts.” And that, my friend is Phase 4 for F3. Phase I – Don’t pass out, Phase 2 – Finish the WOD, Phase 3 – Move up from being the 6, Phase 4 – Actually being about the “fellowship” during the WOD! As I will be taking a break for January, I will see you all on Feb 2 as Q
Have a Happy and Safe New Year, Hipbone