Weather – 18 with a slight breeze
7 pax- Wrigley, Coyote, Herbie, Cosmo, Fantana, Genie, CheeseBall (Q)
5 principals

  • Open to all men
  • Free of charge
  • Always outside
  • Peer led
  • Ends in COT

Warm up

  • ssh 20 IC
  • Imperial walker -15 ic
  • weed pickers -10 ic


10 Burpees
— then—
10 Burpees
25 Push-ups
— then—
10 Burpees
25 Push-ups
50 Lunges
— then-
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then—
10 Burpees
25 Push-ups
50 Lunges
100 Merkins
150 Air Squats

Modifications to the wod included: 

  • Royal Burpees instead of normal burpees
  • Pax could choose lunges or dips
  • Merkins instead of push-ups 🙂
  • LBC’s instead of sit-ups
  • 150 meter Run in between each section

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan

Mosey back to park 


  • flutter kicks IC, 30
  • J Lo’s IC, 10

Recover, recover

Moleskin: I think we were all excited that we weren’t going to run for 40 Minutes, well except coyote who would have loved it! YHC got there a little early to check on the trail around the playground to see if it was covered in ice and decided it would be best to head up to the shopping center across the street. Some pax learned what WOD stands for (workout of the day). When explaining what we would be doing, most didn’t seem too happy, but of course Cosmo was the first to get after it. Cosmo also mentioned that he was doing the Clydesdale shuffle at one point which I was always under the impression that meant he would be going slower, but he was in beast mode and was ahead of everyone the entire workout. Cosmo also offered to have coyote carry genie home on his back. Good thing that Genie didn’t hear him since he lives by The Hill. The workout kept us all warm to the point that Fantana started shedding layers within 15 minutes and Genie had to turn his heated gloves off.

COT: praise and prayers for Cosmo and his M as they continue to figure out her diagnoses . Thankful for fellowship that F3 has brought into my life thank you all

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