Conditions , clear and cold
Disclaimer
Prayer, COT/BOM
The thang:
Warm up
SSH ic 20
TTT old man style 10
10 Burpees OYO
No more time for warming up so….
Start at station 1 and perform 1st of 8 exercises as prescribed. Run lap around parking lot area to station 2 ,perform exercise 1 of 8. Run to station 3 perform 1 of 8 exerises. Run back to station1 and. Start 2nd prescribed exercise. Rinse and repeat until all 8 exercises at all 3 stations complete. 1 round running = 1/4 mile so 8 complete laps would be 2 miles.
3 Pain stations , ARMS, CORE, LEGS.
Station 1 arms
1 Dips 30
2 LBAC 20 forward and reverse IC
3 Merkins 20
4 Inch worm 10 start at 1st TTT position with feet together then walk hands out in front as far as possible then walk back up.
5 High plank with little baby arm circles 10 forward 10 reverse IC each arm.
6. Hydraulics 20
7. Staggered Merkins 10 each position
8. Pike push-ups 20
Station 2 core
1. Box cutters 20 IC
2. LBC 30
3. Sweat angels 30 snow angels with sweat. Hands feet 6 inches off ground.
4. Iron crosses 20
5. Merican Hammer 20 4ct IC
6. BBSU 30
7. Nolan Ryans 10 each side
8. Flutter kicks 30 4ct IC
Station 3 legs:
1. lunges 15 each leg
2. Bobby Hurleys 15, squat down slap hands on group then jump up and shoot a 3 pointer.
3. Monkey humpers 20 4ct IC always a crowd pleaser
4. Calf press/raises on curb 30
5. Bolt 45s (Usain Bolt) squat full stand to half down 15, then half down to full squat 15, then 15 jump squats. Now run like Usain Bolt to next station.
6. Scissor lunges 15 2ct
7. Hydraulic squats 10
8. Reverse lunges 10 each leg.
Mosey to the shovel flag….
It’s been a full year of F3 for this Pax. I honestly didn’t think I’d return after my first workout on January 10th of 2017. As I said after the workout thanks to my friend Tonka for HCing me at a Wendy’s restuarant during lunch. He was there with his family. I just showed up to pick something up to go. Those few minutes we spent together brought me into this group of Great Men. Anniversaries are important they do mark milestones in whatever you’re attempting to achieve. But the focus should not be on the individual but the people or Pax that surrounded the individual during that time. I mentioned that I could have just gone to any parking lot done a few exercises and ran some for a year straight and while I might be fitter, I would not be a better man for it. A complete man or a more complete man better than I was in so many aspects of my life. Most of them far more important than just getting fit or losing weight. I thank the men of F3 Nation for their support of not only me but of each other. They definitely did not leave me where they found me they challenged me to become more than what I was ,more than what I thought I could be. I look forward to many more years with you Brothers.
Your brother,
Katniss.
Prayers:
Unspoken
Icarus starting college classes soon
Tinkle and his family
Brainiacs father in law.
Announcements:
Growruck 07 jan 26 , 27 , 28
Dam 2 dam relay feb. 24 (?) I think
P200
Check your F3 nation link and twitter feed for great upcoming events.