January 1st, 2018 By Guinness

19 committed F3 Pax didn’t let a little cold weather get in the way of their goals. No, these fearless and focused men fought off the fartsack and chose to enter into the gloom to get stronger, tougher and more invigorated. Here is what they chose:

Disclaimer

Mosey to Warmorama

Warmorama
Side Straddle Hop x15 IC
Imperial Storm Troopers x15 IC
Cotton Pickers x15 IC
Windmills x15 IC
Mountain Climbers x15 IC
Plank Jacks x15 IC
Merckens x10 IC

The Thang
Run Around Living Center
Mosey to side parking lot

15 Derkens
Bear Crawls
15 Incline Merckens
Crab Walk
15 Derckens
Broad Jump
15 Incline Merckens
Lunge
15 Derkens
Hop
15 Incline Merckens
Backward Bearcrawl

Mosey to back parking lot for Palet Medley. Each pax pushes pallet twice. Pax rotate station one by one.

Timer is pallet.
Station 1
Curl
Mountain Climbers

Station 2
Squat with Overhead Press
Burpees

Station 3
Lateral Extensions
Plank

Mosey to Pull-Up bars
1. Pull ups x10
2. Dips x10
3. Burpees x10
4. Chin ups x10

Mosey back parking lot island
4 lying down springs

Mosey to Mary

Mary
Crunchy Frog x15 IC
Box Cutter x15 IC
Mason Twists x15 IC
Homer to Marge
Rosalitas x15 IC
Low Flutter x15 IC
Low Dolly x15 IC
LBSs x30 IC
Circle Plank Merken x4

Moleskin:
Great to see pax from differ MECA AO’s this morning. It was a cold one – 19°F. That was a time when the weather would have been a factor to whether I posted or not. Not anymore because the weather is the competition. F3 is an all-weather activity and it feels good to win against the weather obstacle. It’s going to get colder later in the week. Bring it on!

Regarding the mix up on the pallet exercise: The way it was supposed to work. I went first with the pallet push from Station 1 to Station 2 then someone from Station 1 follows me. Someone from Station 2 moves to Station 3 and so on. However, I wasn’t clear in my communication. In my mind, it was self-explanatory but it wasn’t. My apologies for the confusion. I hope all the Pax got a good Beatdown and got your time and money’s worth. Thanks to you Pax, I did.

Enjoyed hanging out with the Pax for some Second F at Dunkin Doughnuts.  It was a pleasure to Q and be with you this morning.  See you in the gloom! – Guinness

Prayer
Dingo’s grandmother’s passing
Cream Cheese’s Wife’s illness

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