9 PAX in attendance on a cold 25 degree morning.

  • Boucher
  • Bubblicious
  • Sliot
  • Piper
  • Jay Z
  • Crabby Po
  • Gasman
  • Pew Pew
  • Stache (QIC)


  • Maestro Lap
  • Hip Flexor stretch
  • Quad stretches IC x 10
  • Grass pickers
  • Calf stretches
  • Leg Stretches OYO
  • Batwing IC x 10
  • Arm Stretches OYO


Indian run to the tennis courts

4 corners. Complete 5, 10, 15, and 20 reps of the same exercise around one tennis court, then move to the second exercise R&R the rep count but the 4 corners are expanded to 2 tennis courts. R&R for third exercise using 3 tennis courts. Within each four corner, PAX don’t simply jog to each corner for the exercise. Start in corner 1, perform exercise, then lap around the court until you go past 1 and on to 2. Follow that path for all 3 repetitions.

Exercises were:

1. Merkins

2. Squats (touch the ground)

3. Toe Touches

Once completed, Four Corner burpee breakdown on single court starting at 3, 2, then 1.

Mosey back to the flags.


  • LBC’s IC x 10
  • Heel Touches IC x 10
  • Pfifer Scissors IC x 15
  • V-Up Roll-Ups



A joyful morning despite the frigid cold and slight wind. Stiff mumble chatter was a plenty this morning but best remained at the flags.

Piper climbs on top of Wapner once more, a sneaking suspicion that Wapner was still in the dog house in the gloom. Literally.

Plenty to pray about this morning for a few of our own in attendance, as well as others within our community.

Great effort given by all this morning. A little more cardio than what was led on in the PB, but not bad at all.

PSA – Coffeeteria will be had on Wednesday. Sliot and Stache will be at the park Tuesday in the gloom for a run if anyone wants to join. Piper and Stache will be running our own Turkey Trot on Thursday morning at the park for anyone who wants to join. The trio of Sliot, Piper, and Stache have committed to represent F3 at the Indy Mini next year. Would be awesome if we had more that wanted to train and join!

Leave a Reply

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

%d bloggers like this: