17 Pax braved the cold for a beatdown by YHC

Welcome FNG Jimmy Parker

The Thang:

Mosie to Home depot

COP

10 SSH

20 MC

10 SSH

20 Peter Parker

10 SSH

20 Parker Peter

10 SSH

20 Slow Squat

10 SSH

10 Wide Merkins

10 SSH

20 IW

40 SSH

Mosie to Target for Call the Ball

1 Burpee at first ball

Gator merkins to 2nd ball

2 Burpees

Bear crawl to next Ball

3 Burpees

Crab Walk to next Ball

4 Burpees

Lunge walk to next Ball (PAX Mumble Choice over Gator Merkins)

5 Burpees

Bear Crawl to next Ball

6 Burpees

Crab Walk to next Ball

7 Burpees

Gator Merkins to next Ball

8 Burpees

Bear Crawl to last Ball

9 Burpees

Small rest

Sprint to start line

Round 2 Call the Ball:

1 Bomb Jack

Lunge walk to next Ball

2 Bomb Jacks

Lunge walk to next Ball

3 Bomb Jack

Lunge walk to next Ball

4 Bomb Jacks

Lunge walk to next Ball

5 Bomb Jacks

Lunge walk to next Ball

6 Bomb Jacks

Lunge walk to next Ball

7 Bomb Jacks

Lunge walk to next Ball

8 Bomb Jacks

Lunge walk to Last Ball

9 Bomb Jacks

Bonus if you finished early for 10 more Bomb Jacks

Mosie to the Fountain

10 Derkins

20 Dips

10 Derkins

20 Dips

5 minute Ab Blast

Mosie to COT

Today we learned to always bring gloves to winter F3 workouts! Especially when YHC is on Q

The swamp is gaining traction quickly with 17 strong and eager PAX partaking in a pre-weekend workout to ensure the pizza and wings don’t have to much effect tonight!

Next week it’s McGruff on Q! Looking forward to it!