December 17th, 2016 By FlipPhone

 

7 tough buttercups were man enough to come out in this weather to get stronger and are better for it.  There were some serious mumble chatter related to the title, but … #gottashowtoknow.

The workout went something like this.

Warm Up

• Mosey to library steps
• SSH x 15
• IST x 15
• Windmill x 12
• Mountain Climber x 15
• Mercins x 10

The Thang

Classic fun at the Library steps

#disclaimer … luckily the ice melted 10 mins before we got there

• Reverse spider man mercins up the steps, bear crawl down
• Repeato, lunge walk down
• These seem to get harder every time YHC does it.  #gettingold
• Serious frozen hands … but we’re tough buttercups … let’s keep going.

Mosey to Rock pile

Pick a warm one …

• Goblet squats x 10
• Curls x 10
• Tricept extensions x 10
• Goblet squats x 10

Mosey to the hill by the soccer field

• 1 to 7 burpee ladder
• 10 dips at the top

Mosey to the #PrisonYard

• 10 mercins, 10 pull ups, run 1 lap
• #weinke said we should do this 4x, but after the pax’s hands froze to the metal, YHC called an audible after one lap

Football chase

One pax throws/kicks the football as far as he can and then calls the exercise.  Another pax throws/kicks it back.

• @FlipPhone – 15 Plank jacks
• @Gapper – 20ish reverse crunch
• @Solo tried to stall and called out 20 angry burpees
  • We were not deterred and continued
• @Klump – 30ish Freddie Mercury
• @Gamma – 30ish mercins
• @Helga – it must have really sucked because YHC forgot what it was already

Mosey to #HeartRateHill

• 10 squats at the bottom, run to the top, 10 step ups at the top
• YHC called audible on the 2nd round and made it 20 squats at the bottom
• @Gapper “helped” and the pax did 30 squats on the last round

Ladder in the shelter

• Increasing from 2 to 10
• Mercins, Dips, Squats x 2, then 4, up to 10
• One last run down the hill and then jailbreak back up to Mary

Mary

• 1 minute elbow plank … out on the wet pavement, we’re tough buttercups and didn’t stay in the shelter
• 20 superman pulses on your own

Announcements

• Joe Davis run supporting drug addiction is on January 7th.  5k & 10k options.
• Lots of F3 participation throughout Charlotte.  Come out and support a good cause.
• Joedavisrun.com has information.  @Riptide has more details.

Moleskin

• Great work this morning!  It sucked, but the temps quickly heated up after things got going.
• Tclaps to @Gapper for extra credit #ruck before the workout
• Tclaps to @Bull for pre workout miles

 

 

Harrisburg, The Rail Yard

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