January 2nd, 2016 By Chum

5 pax gathered round the SF to taste the first F3MH workout for 2016. 6 pax (+1 fido) finished this new years resolution.

Capri lap

• Mosey out to the front fields
• Poorly stated disclaimer
• SSH x 20IC
• Squats x20IC
• IW x20IC
• Mosey to Wall Ball courts (add 1 pax + 1 fido)

The Main Thang

Part 1

• People’s Chair + rocking chairs x10IC
• drop 6 inches
• People’s Chair + air presses x 10IC
• recover
• 10 donkey kicks
• People’s Chair + air presses x 10IC
• 10 donkey kicks
• People’s Chair + rocking chair x10IC

Part 2 – at the playground

• partner up
• P1 runs to home plate – 10 merkins, runs back
• P2 runs to trail bridge – 10 merkins, runs back
• Partner derkins x 10 each
• repeato with flapjack routes
• Pull-ups to burn-out (good form)
• Partner assisted pull-ups to burn-out (good form)
• flapjack parnters
• chest-to-bar supine rows to burn-out
• Mosey

Part 3 – Burpee Ladder

• Run down the hill
• 1 burpee
• run back up hill
• repeato adding a burpee each time till 7 burpees

Part 4 – The Project

• Mosey to the pull-up station
• pull-ups burn out, then partner assisted to burnout
• 40 LBC
• knees to elbows, to burn out
• 40 LBC

Part 5 – The back half

• P1 runs left, P2 runs right
• at the second bridge, 10 merkins each partner
• P1 & P2 run back on flapjack routes
• 10 partner derkins
• Mosey back to wall ball for Mary

MARY

• LBC x 20IC
• superman (with song)
• stretch poses to return to standing

COT

NM

If the Pax will not go to the convergence, then YHC will bring the convergence to the Pax. So YHC led today’s pax in as close a facsimilie as he could make. Overall the mood was good and the sweat was flowing as much as the cooler temps would allow. Burning out the legs on the wall first made many things harder, including standing up from the coffeeteria table. YHC chose to replace the fulsom prison section with 2 series of pull-ups because he wants to get stronger in the pull-up. But through it all, the pax put in all the effort to finish this new years resolution.

Thank you for following my lead again today. Glory to God!

AYE!

The Vet

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