13 men dusted off the caps, 1 decided it best not to wear the leopard print hair bandanna and off we went
SSH x 30
Lunge with Upper body twist x 6 each leg.
Imperial Walker x 25
Merkins x 20
Mosey to the Murderhorn
(Thanks to MM for reminding me of this yesterday)
At the top of the hill perform the M100:
– 10 Burpees
– 10 Mountain climbers each leg
– 10 Squat Jumps
Keep cycling through until you are at 100 total count (should end with 10 burpees for 40 total).
Run to the bottom of hill and back up and plank.
Elbows for slow 10 count, Normal, RAH, RLH, Normal, LAH, LLH, Normal
Is everyone back? Yes
Six Inches for 10 count by MarketTimer
Mosey to the Movie Theater for a little ‘The Semi-Gloss’ (see: http://f3nation.com/2013/11/13/the-semi-gloss/)
We squatted near the flight of stairs and performed a modified indian run. Last guy in line runs to front and bunny-hops up stairs and back down and then joins front of line. Line shifts to left and last one again runs up and hops.
– Repeat until all PAX are through.
Balls to the wall for 20 count. Single-arm if you got it.
Mosey to parking lot for a Mary Relay
Count off by 2s
split up according to number across the parking lot
Team 1 starts off runs to other team and tags a guy in Team 2
Rest of the PAX are doing called out Mary until everyone has sprinted. Change excercise.
Ladder to 8 and back down (1 Merkin x 4 Presses).
The 2nd F entertainment and fellowship started early today with a visit from Spackler (FNG at The Maul). Always entertaining. The cold weather was back with a vengeance today. Big change from yesterdays 50 degree weather. YHC didn’t want to run too much and i think we accomplished it. 5 minutes of ‘The Semi-Gloss’ is tough. Jack doesn’t let up. Lots of shoulder burn.
Convergence and 5k Joe Davis Run
Join Haggis on a 50 mile or 50k mountain spectacular. There may also be a 10 mile option.