January 21st, 2025 By Indiana

5 PAX meet this morn not knowing that it would end in a blizzard

PAX: Marlboro Man, Spud Man, Catfish Man, Hops Man

Q : indy

Warmup: Given that we are all huge we started with hamstrings stretching as we kvetched on the bitter bone breaking cold.

SSH x 10

AS x 10

Mt Climbers x 10

Mercs x 10

More stretch

Rinse and repeat

We are trying to get warm.

Mosey North to the ol rock pile.

Grab a small piece. Note: Steel railroad planks are very cold at 18F. Spud will one day write a book on this.

Grab rock and make big circle. Run CCW with rock as you do curl push presses until time called..Not long..

Now run CW with rock overhead as you do skull crushers until time called…Not too long..

Run with rock to station 1 at AO: Do 10 V ups with rock.

Run with rock to station 2 lower back lot: Do 10 Golet Squats with rock

LEAVE MOFO ROCK and run back to start the LONG way.

Station 1: NOW Merks

Station 2: Core Killers

Station 3: Something

We are no longer cold.

END at bottom lot. Now a LADDER

Mercs and AS 2-10 ladder from end to end of lot

Start with 2 Mercs, run to end, 10 AS…etc..end at 10 merch and 2 AS

Run back to Rock Pile

MARY with ROCK

LBC with Rock over head 12

Homer to Marge with Rock overhead 12

Freddie Mercs with Rock overhead 12

Broga and supers and iromans for back pain cure

MOLESKIN:

Fight the fart sack with all your heart.  Getting moving is so good for your soul, mind, how you see the world, well just about everything. I will turn 60 in less than 7 days.  Why I made it to 60 has so much to do with F3 and all of you.

indy

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