THURSDAY, JANUARY 4, 2018
I heard it is going to get cold this year. The F3 mantra is there is no such thing as bad weather, just bad gear. It was cold, but not cold enough to snow. YHC rolled in right on time to Q this workout. Flame and Beaker in position to help me stomp the shovel flag into frozen ground. No such luck, wedged it into the grill stand and off we went.
Disclosure – men it’s cold, don’t get hurt, and yes of course modify.
Mosey – long 1 mile jog around the park. It was all good until we faced the 20 mph winds.
Take Heart Men – No one would care who the VIKINGS where if it were not for the North West Winds.
Warmarama
Take cover in the pavilion. Circle up for SSH, Sun Gods, Abe Vagoda, Grass Pickers, Alabama Ass Kickers, Mountain Climbers, Merkins.
The Thang
PART 1 – Moving exercise across the pavilion, followed by 20 reps stationary exercise
- Lunge Walk Forward – Carolina Dry Docks
- Lunge Walk Backwards – Monkey Humpers
- Bear Crawal – SSH
- Crawl Bear – Merkins
- Crab Walk Forward – American Hammer
- Crab Walk Backward – LBC’s
- High Knee – Plank Hold – two hand to 1 hand
- Butt Kick – Squats
PART 2 – Twenty One’s – Dips 20, Incline Merkin 1. (Stop at 15 Dips)
PART 3 – Human Chair to Balls to the Wall (Count Down and Around 1 minute)
CoRama = 3
NoRama – no FNG’s
CoT – Thank God for all the blessings in life, like the North West Winds that help us find out how tough we really are and the small voice you have installed in us KEEP GOING and DO NOT STOP!