This is a note to remind everyone that Alcatraz will not be held this Saturday, Jan 4.  Meet at Walter Elisha park at 7am for a convergence with The Fort and Charlotte area F3 groups.  The Joe Davis 5K will follow for those wishing to ‘double down.’   This is sure to be an awesome event and an excellent way to star the new year.

A handful of F3ers from the Knightsbridge subdivision held an impromtu kettle bell workout to sweat out the remains of last night’s festivities.  Trucker hosted the event in his garage.

The Thang: (posted on behalf of Trucker)

To the music of Tool, Rage Against the Machine, Soundgarden and others:

Merkins (up hold/down hold)

Clean and Press (1 min per arm)

Upgright rows (1 min)

Curls (1 min per arm)

Triceps press (1 min per arm)

Shoulder raises (1 min per arm)

LBC’s for 1 min

Run down street to stop sign and back (approx 200 yards total)

Lunges (1 min each leg)

Rinse and repeat all of the above

Finish with abs:  low flutter, Russian twist, LBC’s (each exercise for 1 min)

Moleskin

Working out with my neighborhood friends was the best way to kick off 2014 – great idea Trucker!   Roach had been away from F3 for a while and he blasted his way back this morning with a strong showing.  Praises for the great weather, our health, little Noah eating more, and a healthy baby boy for Mr. and Mrs Badger.   YHC is lucky to know you guys and looks forward to another year of F3 adventures.    Cheers!