December 17th, 2015 By Colonel Mustard

15 Men joined in the gloom to take a natural shower in the cool rain prior to reporting for duty at work. The workout went a little something like this…

Run to Golf Club Parking Lot

COP:
SSH x15
WindMill x15
Merkin Warmup (x5) of Merkin, Wide Merkin, Diamond, Carolina Dry Dock, Staggered Merkins L & R

Run over to “da Hill” near where Hammer plays golf for the following:

Run down the hill and then back up the hill and perform jump squats on the evens and merkins on the odds
10 –> 1

Run back to Elementary School

Bear Crawl length of covered area and then lung back
Repeato x3

Run to BB courts

Partner Up for the following:
– Partner Derkins x10 and then partner on top runs to far BB goal while partner that was on bottom completes low flutter. Each partner will run to each BB goal until all goals have been reached.

Single File line for Zig Zag through parking stripes

Run back to car lot for the following:
Franken Squats (12,10,8,6,4,2) & Merkin Variety (10,8,6,4,2)

LBC x25

Moleskin:
-It was a pleasure men to lead you guys this morning. I knew you would not disappoint and leave me to workout in the rain by my lonesome
-Despite being called a Mother F’er before the workout started I think everyone got their free dollars worth. Just got out of bed, haven’t said a word to anyone and that is the treatment I get. Got to love your F3 brothers!
-F3 Dads at Rolling Stone on Saturday at 0900, be there because it is fun and guess what, it is free

Highlands

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