January 9th, 2017 By Deuce

Apparently Mint Hill Parks and Rec staff doesn’t like a little bit of snow and ice, because we found the gates to the park closed.  However, F3ers don’t let the elements prevent them from enjoying a tough workout, so we parked in the dirt lot and were off. 13 degrees!

Warmup

Mosey to the playground parking lot doing High Knees and Defensive Slide along the way.

• SSH x10
• 1 Burpee
• SSH x10
• 2 Burpees
• SSH x10
• 3 Burpees
• SSH x10
• 4 Burpees
• SSH x10
• 5 Burpees
• Air Squat x10
• Mountain Climber x10
• Hillbilly Squat– x10 OYO due to Q’s cadence fail.
• Merkin x10

The Thang

Mosey to the memorial shelter.

• Picnic Bench Presses x15 (1/2 pax)
• LBCs OYO until other pax complete Picnic Bench Press (1/2 pax)
• Switch pax and repeato.

Mosey around the upper parking lot and back down to the playground. Human Slalom through the split rail fence. Mosey to the big shelter and turn on the industrial sized light switch.  Line up all the picnic benches.

• Ten one-minute rounds of Box Jump Burpees (1 box Jump, 1 Burpee).  Play around with the number of reps doing 5, 10, 6, 6, 5, 4 , 3, 3, 3, 3, 5.  Whatever time remains in the minute is rest time. I think six reps was just about right, but when I started to feel like splashing the merlot I lowered the reps.

Mosey to the racquetball courts.  Bear Crawl the inside walls of the courts.  Lunge Walk the outside walls of the courts.

Mary

• LBC x25
• The Squirm x20
• Reverse Crunch w/Heels to Heaven x10
• Oblique Crunch x20
• Mason Twist x20
• Crunchy Frog x10
• J-Lo x 10

Mosey back to the cars for COT.

Moleskin

1. Shouldn’t be suprised that we had such a good turnout with this great group of guys, even given the temps, but part of me wondered if I would be the only one out there this morning.  Thanks for not leaving me hanging guys!
2. Hope you guys enjoyed the Human Slalom.  Just another way to mix things up.
3. While I was trying to catch my breath and not puke during the Box Jump Burpees, I think Swiss Miss was doing extra reps; great work!
4. The tables are a lot heavier at Reedy Creek Park (8 in cadence suck, 15 would be just about impossible) but still not tall enough for High Chair; way to improvise.
5. I forgot to metion in COT that tomorrow night is Happy Hour at Big Al’s Pub and Grubberia, 7pm. 

Peace,

Deuce

Piledriver

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