14 men didn’t let the threat of cold rain deter them from another beatdown at Walter Elisha Park.   Here is what they did:

The Thang:

Cable Guy at Q:

Full lap around WEP to COP:

SSH x 25, IW x 25, CCD x 20, Peter Parker x 25/Mountain Climber x 20, Squat x 20, Parker Peter x 25

Mosey to the base of the hill.

Jacob’s ladder:  bear crawl forward up hill, 5 bomb jacks at top,  run down, 5 burpees,

Bear crawl backward up hill, 5 bomb jacks at top, run down, 5 burpees

Do that cycle 5 times for a total of 10 trips up and down the hill (crowd pleaser)

Hand off to Senator Tressel:

Mosey to the soccer  field for the 12 days of F3 Christmas

All exercises in cadence (double counts),  except 6^th day and 12th

1^st day:  1 merkin in cadence, run 100 yards

2^nd day, 2 diamond merkins in cadence, 1 merkin, run 100 yards

3^rd day, 3 wide arm merkins, 2 diamonds, 1 merkin, run 100 yards

4^th day, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

5^th day, Plank – right arm/left arm high and hold, drop to 6” and hold, 4 military merkins, 3 wide, 2 diamond, 1 merkin, run 100 yards

6^th day, 6 bomb jacks, plank-RA/LA high/6” hold, 4 military merkins, etc… run 100 yards

7^th day, 7 LBC, 6 bomb jacks, RA/LA high/6” hold, 4 military merkins, etc… run 100 yards.

8^th day, 8 Hello Dolly, 7 LBC, RA/LA high/6” hold, 4 military merkins, etc…run 100 yards.

9^th day, 9 Rosalita, 8 Hello Dolly, 7 LBC, etc… run 100 yards

10^th day, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc… run 100 yards

11 day, 11 sumo squats, 10 Freddie Mercury, 9 Rosalita, 8 Hello Dolly, etc…run 100 yards

12^th day, 12 burpees, 11 sumo squats, 10 Freddie Mercury, 9  Rosalita, etc…run 100 yards

COT

YHC and Cable Guy were on loan from Alcatraz to Q the workout this morning.  . It’s great to see so many new faces, especially those who have earned the title RESPECT – there were three today.  The rain held off and the fields were surprisingly dry.   You can’t ask for more than that.      The bear crawl backward five times up the hill was absolutely brutal – heard lots of moaning and groaning on that one,  and YHC only made it the full distance up the hill once or twice.  Damn you, Cable Guy!    The group ran about 8 minutes over today so we could finish all 12 days of F3 Christmas, but no one complained.    Everyone hit it hard, pushed each other,  and left the park better than when they started.  That’s why we love F3 and that’s why it’s always a privilege to lead such a fine group.

Announcements:  F3 The Fort Christmas Party this Friday, Dec 12 at the Spratt Bldg downtime Ft. Mill.  Check the F3 site link or contact Crab Cakes on twitter.

Joe Davis Run, Saturday, Jan 10 at the Baxter YMCA.  Check the F3 site