No Frost Bite Promised, and Delivered

No Frost Bite Promised, and Delivered

Glass Joe, Shake-n-Bake and Nomad ensured their warmth with a pre-run.  At least SnB and Nomad had sense enough not to wear shorts!  The rest of the crowd just wanted to get started as soon as possible in hopes of getting warm.  Glass Joe provided periodic warmth reports which validated the workout was the correct intensity.

The Thang:

Mosey to warm up

Disclaimer

• 20 LSS
• 20 IW
• 20 SSH
• 20 Abe Vigoda

Mosey to the street

• 15 – Partner Sit-ups
• Partner run / Merkins – Go until each pax runs three times or whenever the 6 is done.
• Partner run / LBCs – Go until each pax runs three times or whenever the 6 is done.
• Bear Crawl to the end of the first island, Lunge walk to the second (no- Q audible- third) island. Return.

The beauty of being Q is, you make the rules!

Karaoke to the shelter

Pax you are welcome for each running lap.  My way to ensure you stayed warm as desiredJ

• 15 Step-ups, each leg then one lap,
• 20 Donkey Kicks, then one lap,
• 20 CDDs, then one lap,
• 20 Dollys, then run one lap

Move trash cans

50 Air presses – great we have time for more R&R

Move trash cans back (Leave NO trace)

Mosey to the starting parking lot

20 Rosalita in Espanol

Time’s up

COT

Announcements

• 1/15/18 – F3 Food and Health Challenge (6 week challenge – see F3 website)
• 1/18/18 – UCHH 7pm Hickory Tavern Wesley Chapel (see F3UC FB page)
• 1/19/18 – Three Year Anniversary –Overdrive
• F3 Bro Olympics in February – participants or volunteers welcome – Historically a great time for all!
• Rooster (modified marathon or ruck) Rock region
• Q openings for Conviction – last two weeks in February and beyond

The Moleskin

Thrive is simply a great workout due to the regulars that attend.   If nothing else, your gut will be sore from laughing at the mumble chatter.  We are saddened by the loss of Gremlin, but appreciate his modeling of consistency and dependability.  Characteristics we each strive for.