17 Pax rose from the #gloom posted at #Woodshed. As YHC and Low Dot brainstormed our co-Q, we couldn’t help but notice it was going to be Groundhog Day and of course we needed to repeat the same exercises a couple of times in case anybody missed them. As YHC and Low Dot brainstormed our co-Q, we couldn’t help but notice it was going to be Groundhog Day and of course we needed to repeat the same exercises a couple of times in case anybody missed them.
Conditions: 53 Degrees & 90% Humidity
The Thang:
Depart AO
Fast mosey from COT down Olde Knight Pkwy stopping at the intersection with Chambly (Improv):
- SSH 20 x IC
- Hand Release Merkins 10 x UD
- Squats 20 x IC
Fast mosey to Chambly/Queens Way (Low Dot):
- Carolina Dry Dock – 10 x IC single count
- Lunges – Left, Right = 1, 10 x IC
- Alt Leg Raise / Leg Extension – 20 x IC
Fast mosey to Queens Way/Crown Point (Improv):
- SSH 20 x IC
- Hand Release Merkins 10 x UD
- Squats 20 x IC
Fast mosey to Old Woodlands/Indian Mount (Low Dot):
- Carolina Dry Dock – 10 x IC single count
- Lunges – Left, Right = 1, 10 x IC
- Alt Leg Raise / Leg Extension – 20 x IC
Fast mosey to the bottom of Indian Mound
- Run to the top of the hill – 10 Burpees
- Run to the bottom of the hill – 10 LBCs
- Run to the top of the hill – 8 Burpees
- Run to the bottom of the hill – 8 LBCs
- Run to the top of the hill – 6 Burpees
- Run to the bottom of the hill – 6 LBCs
- Run to the top of the hill – 4 Burpees
- Run to the bottom of the hill – 4 LBCs
- Run to the top of the hill – 2 Burpees
- Run to the bottom of the hill – 2 LBCs
Fast mosey to the top of Indian Mound
Fast mosey to Queens Way/Crown Point (Improv):
- SSH 10 x IC
- Mt. Climbers 10 x IC
- Russian Twists 10 x IC
Fast mosey to Chambly/Queens Way (Low Dot):
- Tricep Merkins (Nose to Hands) – 10 x UD
- Imperial Squat Walker – 10 x 4 count IC
- Oblique LBC’s – 10 x 4 ct IC Left, 10 x 4 ct IC Right
Fast mosey to Chambly/Olde Knight (Improv):
- SSH 10 x IC
- Mt. Climbers 10 x IC
- Russian Twists 10 x IC
Fast mosey to COT (Low Dot):
- Tricep Merkins (Nose to Hands) – 5 x UD
- Imperial Squat Walker – 10 x 4 count IC
- Oblique LBC’s – 5 x 4 ct IC Left, 5 x 4 ct IC Right
COT & BOM – Improv
Devotional – Low Dot
Announcements
- TClaps to Robber for receiving the #MungoHomes Community Builder! #HIM
- 2/2/16 – #F3DowntownTacoEatingChampionship
- 3/5/16 – F3 Nation 5th Year Anniversary Party (https://www.surveymonkey.com/r/DYNLWT3)
- HDHH – 5:15 PM Wednesday at Henry’s
- Lunch – 12:00 PM Thursday at The War Mouth (1209 Franklin St.)