10 strong men headed into the cold hard gloom this morning to get better – one bear crawl at a time. Needless to say – they were crowd pleasers.

NMMS:

Little baby jog to the “grass area” in front of the school for COP/Warmup

IW x 20

WM x 15

Merkins x 10

LSS x 15

Peter Parkers x 15

Parker Peters x 15

Warmup over – line up along the edge of the….um….grass.

Extra long bear crawl to the opposite side of the field.

Extra long bear crawl to the opposite side of the field – AGAIN!  (crowd pleaser)

Little baby jog to the hill at the back of the school and pair up – size does not matter.

Partner #1 run down the hill and give us 7 burpees

Partner #2 give us merkins until your partner gets back.

Flapjack with 6 burpees at the bottom and rotate squats in while you wait for your partner

Little baby jog to the front of the school for some Perfect Pushups.

Give us as many perfect merkins as you can give until your form starts to break.  Then get up and run around the field.  Do it again – your reps should go down.  Do it one more time – your reps should go WAY down.

Head to the field for some Rugby Sprints x 5 with:

Freddy Merc’s

Mountain Climbers

Up/Downs

Merkins

LBCs

Back to the edge of the field for everyone’s favorite – EXTRA LONG BEAR CRAWLS x 2!

Finish with 6MOM

COT

Shout out for #Crossroads – 0610 every Tuesday at Dunkin Donuts at Gold Hill and 160.  Come join the conversation and 2nd/3rd F.

CSPANs announcements:  Joe Davis Run this Saturday.  F3TheFort Fuel Challenge starts Jan. 18th.  Padre Convergence Jan. 23rd.  Read the Newsletter!

Prayers for our brother Lil’E as he struggles through illness that has landed him in and out of the hospital.

Great job by the pax this morning.  First overcoming the very cold temperatures.  Second for crawling through something they did not appreciate.  Very strong work!  It is such an honor to be involved with a great group of men.  My best friend in MD is going through the toughest challenges of  his life right now and he is entirely alone.  Never take F3 for granted.  It’s an amazing group that shows you that we should not be going through this journey by ourselves.  We should be locking shields with each other and taking on life’s challenges together!  Get involved in ALL 3 F’s and STAY involved in ALL 3 F’s.  Aye!