December 27th, 2019 By Manwich

Oh where, oh where have the Pax gone?  I guess over the river and through the woods back up north to grandmother’s house for Christmas? This time of year is even more reason to swallow the DRP and get your sack out of the fartsack and into the gloom for some some mental and physical enrichment with your F3 brothers………Amen.  Oh, and sign up for the Gremlin CSAUP HERE.  However, YHC would like to give mad props to Cha Chi who had an awesome streak this week.  Just go ahead and let the in-laws move in so you can join the gloom every day!  5:30 and 3 of the 4 HCs were ready but we all knew Heatstroke would be here in about 2 minutes so disclaimer was read and we moseyed around HT parking lot mixing in some butt kickers, high knees, carioca, and quadraphilia.  Circled up over at the ABC store where Heatstroke finally joined us.

Warm-O-Rama:  All in cadence:  10 ISP, 10 WM, 10 CP, 10 Prisoner Air Squats, 10 Merkins, 10 Plank Jacks.  Walking lunges for 50 ft.  Mosey back to CB lot.

M1 (WOD):  CHIPPER WOD, for time. 

• BUY IN:  400m run.
• 50 single unders
• 40 heavy KB swings
• 50 single unders
• 30 med ball slams
• 50 single unders
• 20 butteryfly sit-ups
• 50 single unders
• 10 hand release merkins
• 50 single unders
• 5 burpees
• CASHOUT:  5 heavy KB squats

Times: Times were fast because it was cold.

• Manwich 8:50
• Hot Pack 7:54
• Heatstroke 7:54
• Cha Chi 10:50

M2 (Mobility):   Manwich and Hot Pack led various stretches & mobility exercises and one of Hot Pack’s signature stretches was newly termed:  “Star Nipples”.

M3 (Merlot): Zero. Recover, Recover.

Moleskin / COT / Namearama:

• We need RS Pax to sign up for the 2020 Gremlin CSAUP event on Jan.18.  IT’S FREE!!  Even if you don’t want to do the beat down, you can still volunteer to help during the event.  2020 Gremlin Pre-Blast Information  Please sign up for the Gremlin HERE.  Again, it’s FREE!
•  NEW F3 MECA CHALLENGE for 2020:  Set a goal for the number of post you want to hit in 2020.  There will be 3 different patches available.  Details are on the preblast:  https://f3-meca.com/2019/12/24/preblast-setting-a-goal-for-number-of-posts-in-2020/
• As Man Down mentioned Monday:  Pitch in on the Lunch Debt project Ambassador is heading up. Preblast is HERE.
• MECA HDHH 1/8/2020 at 26 Acres.
• If you have an event coming up that you’d like to announce, don’t forget to write and post a pre-blast.  Template:  https://f3-meca.com/2019/07/20/pre-blast-template/
• Prayers for all injured Pax, we look forward to seeing you back in the gloom soon @Life Alert, @Marie Calendar, @School Bus, and anyone I may have missed.
• Continued prayers for Heatstroke’s dad, and all unspoken prayer requests.
•  

M3-Misery, Merlot, Mobility, Rolling Stone

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