Panthers are hot, Gloom is cold
25 men of the F3Nation welcomed the gloom’s cold embrace and posted at DMZ, to kick off a strong week of Fitness, Fellowship and Faith.
The Thang
Jog to Carmel Middle School
COP
SSH x 34. Go Panthers!
Squat x 20
Imperial Walker x 20
Merkin x 10, Hold Plank
Peter Parker x 10, Hold Plank
Parker Peter x 10 recover
Mosey to Lacrosse field, partner up
Partner chases across field, flapjack back
Wheelbarrow to midfield, Flapjack to end
Partner carry to midfield, Flapjack to end
Mosey to stairs/ramp at back of school
Station 1) LBCs in parking lot
Station 2) Lunge Walk up ramp to top of stairs
Station 3) Descending Merkins: Merkin at top landing, move down one step, Merkin at each step to bottom
Rotate thru all Stations
Round Two
Station 1) Flutters in parking lot
Station 2) Crab Walk up ramp to top of stairs
Station 3) Descending Merkins
Mosey to Football field
Run to 20, 5 Burpees, run to 50, 5 Burpees, run to next 20, 5 Burpees, run to goal line, 5 Burpees
Run full length back
Round Two
Same stops, 5 Merkins at each
Bonus Round
10 Deck Squat Burpees without the running
Mosey to back wall of school
People’s Chair
Wide Arm Merkins x 10
People’s Chair with arms horizontal
Diamonds x 10
People’s Chair with arms overhead
Scorpion Merkins x 10
Mosey to parking lot
Indian Run back to launch lot
Mary
Heels to Heaven/LBC ladder
Civilian count HTH, equal number LBCs in cadence, up to 5 count
Moleskin
We had a great turnout in spite of the temps edging down. YHC tried to keep the Pax moving to stay warm. We enjoyed the campus tour, but ran short of time so I couldn’t get in the 11s on the hill I had planned. #norefunds
It was great to have Sledge out with us. He smoked YHC on the first leg of the Indian Run –
T-Claps to Hops for the great prayer to close us out.
Announcements
Keep Klinger’s family in your prayers, as his father recovers from surgery in Charleston.
Tutor/Mentoring options still available. Check web site for locations and times.
January 4 Convergence south of the border. Please make an effort to register for this Fort Mill 5K, supporting Substance Abuse Services in memory of our own Rock Thrill’s brother. www.joedavisrun.com Be sure to use the code F3 at checkout
Shooting Stars
23 Pax braved the meteor shower to post at DMZ this morning.
The Thang
Run to Carmel Middle School.
COP
SSH x 25
10 Burpees
Squat x 25
9 Burpees
Imperial Walker x 25
8 Burpess
Merkins x 20
7 Burpees
LBCs x 25
6 Burpees
Jumping Lunge x 12
5 Burpees
Diamond Merkins x 10
4 Burpees
Dolly x 15
3 Burpees
Wide Arm Merkins x 10
2 Burpees
Mountain Climber x 15
1 Burpees
Mosey to Back Wall of school, Partner up.
Partner 1: Run down hill, tag fence, run back up- 7 Merkins. Keep running cycle w 6 merkins, 5, down to 1.
Partner 2: Hold People’s Chair while partner runs, Hold Balls to Wall while partner does Merkins.
Flapjack
Mosey to Staircase and ramp
Partner 1: Box jump up steps, Lunge Walk down to corner, Bear Crawl down to lot.
Partner 2: Squats til Partner returns.
Flapjack
Next cycle; Partner 1 same Box Jump, Lunge, Bear Crawl while Partner 2 does Merkins.
Flapjack
Next cycle; Partner 1 same Box Jump, Lunge, Bear Crawl while Partner 2 does LBCs.
Mary
Flutter x 15
Russian Twist x 15
Rosalita x 15
Bicycle x 15
Indian Run back to Carmel Park
Moleskin
Some of the Pax caught a glimpse of a shooting star just before the workout started. Turns out it was a precursor of things to come as we launched into a burpee countdown. The hill run and Merkin countdown was also a crowd pleaser #mumblechatter
Great work by all! Anyone looking for more is invited to YHC’s next Q Wednesday at Prometheus –