Temps 48 wind North North East at 5 MPH
Disclaimer
Prayer
COP
Mosey to the Track
SSH 15 IC
Squat X 15IC
Imperial Walkers 15 IC
LBAC 20 IC
LBAC 20 Reverse IC
OH Claps 20 IC
Dirty Bird 25 IC
Mosey to the start line
Set 1
200 yard sprint X 5 (10 seconds rest in between)
Partner up
Big Boy Sit Up PT test (1 min each partner)
Hip Flexor exercises
Standing X 20 IC
On tip toes X 20 IC
Slow Jog X 20 IC
Fast Jog X 20 IC
Mosey to the start line
200 yard sprint X 3 (10 seconds rest in between)
Mosey Back to the Shovel Flag
Grave Digger Special Guantanamo 1 set
Prayers:
Meatballs sons school and the family of the young man there
Cramps neighbors mom
Slumlords brother in law
Honey Boo Boo’s friend
All unspoken
ANNOUNCEMENTS:
The naming of the FNG. He has a side gig in pool cleaning. YHC instantly calls out Tan Lines and it sticks with the PAX. Tan Lines Welcome to F3, I look forward to seeing you in the gloom!
02/29: West side Takeover
03/03: F3 Lexington 4-year Anniversary Convergence at Graveyard
03/23-24: P200. Teams pretty well set but you can find a spot. Drivers and alternates wanted.
04/TBD: True to the Brew, 6.5 mi. run/hike w/ beer and t-shirts
DEVO:
Take The stairs:
Societal norms tell us to do the easier thing on a regular basis. The prime example is taking the elevator vs the stairs. All the PAX in attendance did the harder thing and posted for a tough workout that is outside of the YHC’s comfort zone and we all got better for it. My challenge to you is to implement this into your daily routine. The stairs is just an analogy… The report at work that you could put off… Do it now. When your M says to do the dishes. Do it Now. I have implemented this… Will you?