Counting down to the new year

Counting down to the new year

11 PAX braved the elements for a morning beat down.

Warm ups:

Run around track, high knees, butt kicks
SSHx30
Peter Parker’s x 20
IWx30
Diamond merkins x 10

THANG:

Mosey to playground and split into 2 groups
Group 1:  10 pull-ups
Group 2:  15 curb staggered merkins (right arm high)
Flapjacks

Repeat
Group 1:  10 pull-ups
Group 2:  15 curb staggered merkins (left arm high)
Flapjacks

Mosey to back parking lot for New Year’s Count Down:

Run to opposite end of parking lot then 10 Burpees
Run to opposite end of parking lot then 9 Burpees
Run to opposite end of parking lot then 8 Burpees
Run to opposite end of parking lot then 7 Burpees
Run to opposite end of parking lot then 6 Burpees
Run to opposite end of parking lot then 5 Burpees
Run to opposite end of parking lot then 4 Burpees
Run to opposite end of parking lot then 3 Burpees
Run to opposite end of parking lot then 2 Burpees
Run to opposite end of parking lot then 1 Burpee

Mosey to find a wall

Plank with feet on wall – 10 count
Wall mountain climbers x 10
Rinse and repeat

Hand the baton to Slap Shot

3 minutes of jack / carolina dry dock x 20

Walking lunge to playground
Dips x 30 / Merkins x 20
Dips x 30 / Wide arm merkins x 20
TR Thrust
Dips x 30 / Squats x 20
Parker Peter x 15

Run to rock pile
Curls / Squats
Curls / Overhead press

Run to neighborhood then back to rock pile
Curls / Overhead press

Run to parking lot

Flutter kicks x 20
Scissor crunch x 20

Moleskin:

• PAX were quiet in this morning’s gloom.  Possibly due to the rainy weather or just because all were focused on dodging VW sized puddles.
• A cry of “fire in the hole” rang out during People’s Chair.  Positive ID remains unknown on who the offender was.   Suspects include Joker and Ocho Cinco.
• Young Love was seen tossing his rock back into the hole half way through the “rock pile”  session only to go back in for one twice as large.  Strong work brother.  #GoldenMcNuts
• 1 FNG today – Rihanna, strong work making your first post in the cold rain.

• F3 Fuel Challenge starts Jan. 2 – Details:  http://f3nation.com/2012/12/28/six-week-challenge-detox-cleanse/

• Monday, Dec. 31 – Matrix will start at 7 am
• Tuesday, Jan. 1 – F3 Convergence at Freedom Park (gather at the train)
• Wednesday, Jan. 2 – Normal schedule resumes…you know the drill