Weather: Mid 20’s and very calm. As good as you can expect for January in Indiana

21 PAX posted at the Hill (tying a beatdown record): Snooki, Mr. Belding, State, Beefsteak, Beater, Bumblebee, Cheddar, Nomad, Zamboni, KC, Clancy, Khaki, Wrigley, Logger, Headlock, Dry Rub, Snaphook, Optimus, Motorboat, Clubber, Dr. Porkchop

Disclaimer given

Warm Up: SSH, Windmills, Imperial Walkers, Shoulder Taps

Walking across parking lot: High kicks, low slides, walking lunges

The Thang:

Line up on one end of the parking lot and run a suicide with the four parking lot lines and the bottom of the hill (total of 9 runs, each of the parking lot lines twice). In between runs, 8, 10, or 12 reps each of merkins, squats and big boy sit ups.

Groups of 3, everyone got a rock: Three stations (curls, raises, bent over rows) – All PAX start doing exercises at their station. When station 1 finishes 20 curls, moves to station 2. PAX at station 2 moves to 3. Station 3 inchworms back to station 1 and starts counting curls.

Rock curls (20) –> Front raises —> Bent over rows —-> inchworm to curls

Repeat until each PAX has been at each station 2 times

Mosey to Mary:

LBC’s

Recover recover.

Moleskin: Not a lot of mumble chatter, but I really appreciated the encouragement from everyone during my VQ! It’s what I’ve come to expect from the men at F3 and one of the things that makes F3 special. Looking forward to continuing to grow with you all – Dr. P

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: