January 22nd, 2019 By Manwich

There are many things each of us have no control over in life but 14 Pax decided to start the day off right by practicing the 5 things each person has control over:  their Attitude, their Words, their Actions, their Manners, and their Effort…….ok maybe not manners but 4 out of 5 is still good.  YHC researched the Exicon and found an appetizing beat down:  Quarter Pounder…..now I’m hungry just thinking about a delicious burger.  YHC decided to keep everyone moving due to the Siberian like weather.  Disclaimer read, mosey.

Warm-O-Rama:  Mosey to side alcove by playground and circle up for some warm-o-rama:

All IC:  WM 10, CP 10, ISP 10, SSH 20, Plank Jacks 10, Tempo Merkins 10

Thang 1:  Mosey to basketball court and line up across, inch worm down to plank and touch each foot with opposite hand, 4 shoulder taps, 4 grasshoppers, then inch worm up.  Repeat all the down and back holding plank until all Pax are done.  Considerable amount of mumble chatter about being cold or can’t feel my hands and such.

Thang 2:  Mosey to curb by parking lot and all Pax line up on the curb.  Complete 50 Butkus aka rapid step ups OYO then run over to wall, hold peoples chair while waiting on all Pax.

Thang 3:  Peoples chair while doing 25 air presses IC.  Peoples chair, first Pax on left does 3 burpees and returns to peoples chair while next Pax does 3 burpees.  Continue until all Pax complete 3 burpees.

Thang 4 (Quarter Pounder):  Mosey around to parking lot while hearing mumble chatter about cones  setup by YHC.  4 Cones were setup every 25 yards.  OYO, Pax line up and run to first cone and perform exercise then Quadraphilia back.  Repeat to the second cone, then third, then forth.  Repeat until time called.  Mumble chatter had pretty much ceased by this point.  All I heard was the noise from the nearby gas lines.  Most Pax completed 1.5-2 rounds.

Exercises:  25 yd cone:  25 merkins.  50 yd: 50 squats.  75 yd:  75 Mtn. Climbers.  100 yd:  100 Star Jacks.  (Star Jacks suck!)

Mary:

YHC started off with low flutters IC 20 then decided to pass the rest off to Pax choice starting with Heatstroke…….um bad choice.  Couldn’t keep count but there were too many homer to marge, low dollys and rosalitas.  Then Marie Calendar had us do like 40 LBC’s.  Thankfully by the time we got to Sugar there was only time for a one minute plank.  Finally recover, recover.

COT:

Prayers for injured Pax, Marie and family, Heatstroke’s dad, Whatley’s foot recovery.

Moleskin:

F3 Winter Gala:  At 26 Acres Brewery, 8 PM this Sat. Jan 26.

F3 Beer Release Party:  The Suffolk Punch, 2911 Griffith St. Charlotte, NC  Wednesday, Jan 23 5:30 PM

Free CPR Training – Jan 26.  Harrisburg Fire Station.  Harrisburg is hosting a free CPR training.

Great job today gentlemen.  Grateful for the ability to work out with you guys.

Boulder Bootcamp

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