January 11,2020 | AO – The Pit | Halleck Park | 10°

Q: Gunner

No Winter Quarters @ The Pit
Weather: Clear – Freezing Cold 5 degrees
PAX: Bloodshot, Beta Max, Good Lie, Mufasa, Lucky Charms, Jean-Claude, Safe Ride, The Plague, Roll Bar

Mosey to Warm-o-Rama
15-Mummy Kicks
15-Hairy Rockettes
15-Imperial Squat Walkers
8-Dive Bombers

Pre-Thang @ parking lot
2-Bear Crawl-Crab walk
2-side shuffle
2-Cariocas-switch Sprint back

The Workout – 2 man Grinder- PAX paired up and one ran a lap while the other pax did the exercises

  1. Crab Cakes IC (qty-50)
  2. Incline merkins (qty-100)
  3. Turkish Get Ups (qty-50)
  4. Dips (qty-100)
  5. Big Boys (qty-100)
  6. Box Jumps (qty-100)
  7. Pickle Pusher (qty-100)
  8. Hydraulic Step Ups (qty 100)
  9. Plank Jacks (qty 100)

15-Crunchy Frogs
15-Heel to the Heaven
15-Windshield Wipers
15-American hammers

Announcements and Prayer request – pray for healing touch on all F3 PAX

COT-To battle through and be motivated to work out in Cold temps.


Fomaha - 3648 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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