December 28th, 2023 By JD

PAX: @Constitution, @Maddog, @Othello, @SS Minnow, @Uncle Floyd, @JD

Maybe it was too many Christmas goodies, or maybe it was too much down time,  or maybe they just wanted to get out and push themselves. Whatever the reason, six fine F3 men showed for an old-fashioned F3 beatdown and I hope you were not disappointed.

A little too much traffic coming and going in the parking lot this morning to do the warm-up there, so we mosey to School Entrance aka The Portico.

After the standard disclaimer, we:

WARM-UP:

• SSH X 15 IC
• Burpees x 3 OYO
• Windmill x 10 IC
• Burpees x 3 OYO
• Mountain Climber x 15 IC
• Burpees x 3 OYO

THE THANG:

Find partner and while partner 1 runs to Raging Ridge Rd, partner 2 performs exercises, when partner 1 returns, switch.

• Merkins x 100
• Step-ups x 100
• WWIIs x 100
• SSH x 100

Mosey around to the back side of the school and enter the first picnic area on the left. Partner 1 runs to the last picnic area on the left while partner 2 performs exercises, when partner 1 returns, switch

• Inclined Merkins x 100
• Dips x 100
• Squats x 100 (or as many as you can get until time is called)
• LBCs x 100 – didn’t happen ran out of time.

Mosey to back parking lot.

MARY:

• JaLos x 15
• American Hammer x 15
• Crunchy Frogs x 15
• Homer to Marge x 5 – had 15 originally – no time this morning….

COT

Moleskin:   Much hustle by everyone this morning. No one let up. This was a bit ambitious, I admit, but I’d rather set the bar high than low. We did not complete the second set as we ran out of time.  Kudos to @Maddog for continuing the workout with Squats while we waited for the runners to return. He could have stood around waiting, but he’s a leader and that’s what leaders do, they leader. Thank you, sir for not stopping. Grateful that @Uncle Floyd made it back home safely after the long drive back in the rain. @Othello had us as 2.6 or 2.7 miles of running today. Almost a 5K!  Honored to be a part of this group of fine men.

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