December 29th, 2022 By Hops

BB: 12/29/22

QIC: Psycho T

Pax: Private Ryan, Neverland, Homeland, Firechicken, Checkmate, Tombstone, El-ab

 

8 Pax hit the gloom this morning for a balmy 28 degree workout

WARM-O-RAMA:
Mosey to Mall Parking Lot

SSH x 20
Hillbilly’s X 10

Loose Change Stretch

Arm Circles

THE THANG:
Top of Main Hospital Deck.  Utilize the 4 corner stairwells.  Top of Stairwell #1–20 Air Squats, run all the way down the stairwell and back up.  Move to top of Stairwell #2–20 Mercans, run all the way down the stairwell and back up.  Move to top of Stairwell #3–20 LBC’s, run all the way down the stairwell and back up. Move to top of Stairwell #4–10 Burpees, run all the way down the stairwell and back up. Decrease each exercise by 2 reps each cycle.

Repeato.  We got through 3’ish cycles. Approx. 2.5 miles of running.

Run to Mary

MARY:
Quick, Lame Yoga Stretch

MOLESKIN:

Good workout, but the stairwells were Hot AF as the heaters were on full blast.  28 degrees felt warm today given the past week of temperatures.

It is hard to put into words what F3 has meant to me through the years.  For me it is more about the friendships and the fellowship that comes along with it. The fitness part of it is certainly an added bonus.  I am grateful for F3 and for all of the brothers that I have gained for life. I don’t take it for granted. I appreciate each and every day that I am able to get up and work out with each of you.  I can’t say it enough, I am blessed to be a part of this group and thankful for the friendships and the accountability that comes with it.  Prayers for the Minard family as they continue to grieve the loss of their 15 year old daughter.  May they find the strength to get through.

Aye, PT

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