17 for 26



17 for 26

26 degrees with a “real feel” of 16 degrees this morning.  Cold and windy so not sure how the numbers would be.

17 men decided to fight the urge to say in bed.  Only 1 confirmed farsacker (Banjo) that I know of.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey around the high school parking lot to the back of the high school.

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch

Short mosey to the speed bump on the road that wraps around the side of the high school for some Paula Abdul

  • 2 lights up for Inchworm Shredders x 5 (inchworm out, merkin shredder, inchworm back in, burpee jump)
  • 1 light back for Mountain Climbers x 10 (2 is 1)
  • Continue all the way down the road around the globe

Mosey to the start of the road in front of the middle school

  • Alternate between every light pole on either side of the road:
    • Squats x 10
    • Walking Lunge x 10 (single count)

Mosey to the front benches in front of the middle school

  • Derkins x 10
  • Step Ups x 20
  • Dips x 30
  • Hot lap around the entire front middle school lot
  • Rinse and repeat for a total of two laps

Mosey to the back parking lot of the high school where six plates are wating

  • Break into six groups of three
  • P1 stays at the bottom of lot and does Burpees
  • P2 runs to the top of the lot for Big Boy Situps
  • P3 pushes the plate on the ground for a Hairburner half way up the lot to the cross walk and then runs the rest of the way to switch with P2
  • P2 runs down to the cross walk to the plate for a hairburner back down to switch with P1
  • P2 starts doing burpees while P1 does a hairburner to the crosswalk and then runs to switch with P3
  • Continue until everyone has does 3 rounds of hairburners up and down

Mosey with the weight plates back to start

  • Quick round of Heels to Heaven led by Zinfandel

Done!

MOLESKIN:

Chilly morning today.  As cold as it seems today it could always be colder and there are other groups of guys working out in colder temps.  My brother in F3 KC said it was 8 degrees yesterday morning with a “real feel” of 0.  So, the goal today was to keep moving and delay my frozen fingers and toes for as long as possible.  Inchworm Shredders are my new combo exercise I keep messing with and I thank everyone for indulging.

It might be better to call exercises on the light poles only on the left side of the road going down past the middle school.  Calling for both sides turned into multiple back to back lunges into squats. I will say the hairburners always suck but seemed really tough today after the road of squats and lunges on the legs.

Everyone pushed hard this morning, great job.

As Bottlecap said today, now is the time where some guys not at F3 may be losing their steam with their new year resolutions.  It’s a great time to EH someone to come out.  Stay focused on those around you that could benefit from joining us in the morning.

Thanks for taking us out Endo

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Going away party for Wedding Singer this Saturday at Queens South from 3:00pm – 5:00pm. M and 2.0 friendly.  Heineken 0.0 will be stocked and ready.
  • Christ Closet folding workout this Thursday, 7:30pm, at the house on the corner of New Town Rd. and Byrum Rd.

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