Conditions: mid-20’s and sunny Four PAX posted for a frosty morning workout including Lamb Chop, Ditto’s 2.0, who was visiting his family for the weekend. He was initiated into F3 in Raleigh, NC so it was great to have a new face at the Grill from down range. YHC was nursing a shin splint so designed this 0.0 workout accordingly. Warm-a-rama: Arm circles, SSH, Abe Vigoda, Grass Pickers, Best Stretch Ever, Slow to fast Mountain climbers, Peter Parkers The Thang: Circuit of 8 cones around the shovel flag – complete each exercise on the cone and then return to shovel flag to complete 20 Squats before proceeding to next exercise. • 20 Merkins • 20 WWI Sit ups • 20 Arm Curls with 20-pound kettle bell (20 each arm) • 20 Carolina Dry Docks • 20 Upright Rows with 20-pound kettle bell • 20 Flutter Kicks • 20 Shoulder Taps • 20 Crab Cakes YHC sent the PAX on a mosey around the perimeter of the play ground while I strolled to the play ground to meet up with them. • Pullups (AMRAP) • 15 Under Dogs • 15 Bulgarian Split Squats each leg • 15 Dips (IC) • 15 Derkins (IC) • 15 Irkins (IC) Mosey/stroll to the band stand Wall Sit with Overhead Claps Repeat Circuit listed above with ½ the reps Mary: Dealer’s choice – American Hammers, Heels to Heaven, Leg Raises, Side Plank with under body punches, 6 Inches, WWII Sit ups, Slow Freddie Mercury, Windshield Wipers COT: prayers for Lamb Chop as he finishes up Med school and prepares for residency. Personally, it was great to see this HIM’s attitude and plans to make a difference in a challenging area of medicine. All four PAX made their way to Four Twelve for breakfast and good conversation.