Cowboy Up

50 degrees and a heavy mist….6 faithful followers of the F3 Nation assembled for a damp beatdown.


– Butt Kickers down the parking lot, High Knee Back to pick up a late arriving Back Draft

– SSH x 20 IC

– Mis. Leg Stretches

– Mt. Climbers x 20 IC

The Thang

– Indian Run North on Spring, around Forest Hill UMC, South on Union to Level 2 of Parking Deck (1.5 miles at a quick pace)

– (4) Stations – 30 seconds at each, then rotate.  Rinse and Repeat x 3

– Merkin Burpees/Burpee Merkins – A burpee with 1 merkin, a burpee with 2 merkins, etc

– Air Squats – AYG

– Freddy Mercs – AYG

– Lunges – AYG

Mosey to covered walk way at Coltrane Webb

– Wall Busters

– Walk Feet up Wall to 15 degree angle – 5 merkins, Walk up to 45 degrees – 2 merkin, Go     to Balls     to the Wall for 20 second hold.

– 1 minute Wall Chair

– Repeato x 2


– Warrior Pose – 30 seconds each leg for balance training

– 1 minute Elbow Plank

– Buns of Steel Leg Lifts x 15/each leg


Not too much chatter this am with the PAX (where were Catfish and Cujo?!)  What chatter there was concerned  injured PAX and their various aliments and status.  Great effort by all.  Always a challenge to get out of bed but what a great feeling at the Ball of Man!  My honor and pleasure to lead….

Aye, Hipbone