Well it was another Soggy morning, however three brave men showed for a good beatdown at PHOP.

The Thang

Warm Up
20 SSH
10 Windmills
10 Low Slow Squats
20 Mountain Climbers

The Beatdown
The great thing about PHOP is not only the massive amount of land, but also the amazing hills in the neighborhood across the street. Sergeant York decided to take advantage of this neighborhood for a good nice mosey routine, with some killer ab workouts in between.

Start a strong pace from PHOP to across the street continue the run around the whole neighborhood. Once one lap was complete we added some fun:

Started off with the following
40 Flutter Kicks Double Count
40 Freddie Mercuries Double Count
40 LBC’s Single Count

Take a strong pace up the hills and around the full neighborhood.

Return and rinse/repeat lower by 10.
30 Flutter Kicks Double Count
30 Freddie Mercuries Double Count
30 LBC’s Single Count

Take a strong pace up the hills and around the full neighborhood. At this point the hills started to seem longer than the first two laps. However we all remembered what Apache says during the Hills of Gloom, “DO NOT STOP!”.

Return and rinse/repeat lower by 10.
20 Flutter Kicks Double Count
20 Freddie Mercuries Double Count
20 LBC’s Single Count

Take a strong pace up the hills and around the full neighborhood. We began our downhill talking about the Yeti(Which if you have not heard of this, keep an eye on twitter. Also spoke about the Joe Davis Run(Sign up and join us for a good 10k).

Return and rinse/repeat lower by 10.
10 Flutter Kicks Double Count
10 Freddie Mercuries Double Count
10 LBC’s Single Count

We then took our Pace and headed back towards PHOP. Once we made it back we still had time on the clock, even though we had to play frogger with cars crossing the street, in the dark.

Circle up into a plank position
6 inches – 10 count by Sergeant York
Plank – 10 count by Sergeant York
6 inches – 10 count by The Riddler
Plank – 10 count by The Riddler
6 inches – 10 count by Italian Job
Plank – 10 count by Italian Job

COT
Prayers for marriages, NRHC had a great sermon this past week from Ephesians on serving in marriage. Also several of our brothers are IR, and a few have dropped off over the last few weeks. Take some time to reach out to those we have not seen in a bit. Welcome Back Cotter Week is coming, bring some old Pax, and some FNG’s Winter is the best time to be in F3.

Let’s Get Better Together, Leaders Leading Leaders.

The Riddler OUT!