Fourteen men said, ’25 degrees is warm enough’, and posted at your neighborhood Harris Teeter for the first Golden Corral of 2016.  Here is what they did:

The Thang

Easy jog around the parking lot  and past the new bootcamp place in Tega Place.  We spotted a  sad clown alone inside holding a large rope as a small fern withered in the corner.  (dude – who are you kidding? Come join us.  It’s free and sooooo much better).  We made our way back to the front of HT for COP:

All in Cadence:  SSH x 50, Merkin x 10, Windmill x 15, IW x 25, Squat x 25, Morrocan Nightclub x 50, LBC x 25, Monkey Humper x 25.

Form a straight line about 20 yards from the retaining wall.  While the group holds a plank position, one member of the group runs to the wall, does a box jump or step up, and runs back.  When the first person returns to the line, a second person runs to the wall while the rest of the group drops to a 6″ plank.  Rinse and repeat until the whole group runs and jumps. (Respectfully stolen from F3 Rock Hill)

Mosey to the botom of the hill behind the shopping center for Jacob’s ladder.  Start with 5 burpees at the top, and count to10.  Finish at the bottom, lunge walk back to the top of the hill, then mosey to the side wall of Harris Teeter.

Wall mountain climbers x 20 (respectfully stolen from F3 Metro), extended wall sit, and then another round of 20 wall mountain climbers.  Mosey back to the front parking lot and circle up for ablab:  Hello Dolly x 20, Freddie Mercury x 20, Pretzel Crunch x 10L/10R

COT

NMM

Whoo Hoo – what a great morning!  It felt so nice to be out in the cold temps and dry air after several workouts in the December rain forest.  The Pax were chatty and full of energy too.  Fish sticks, true to his namesake cold blood, wore just a t-shirt and shorts.  Good to see the new guys as well as DD, Pusher, Jekyll (where you been, man?) and Chicken Hawk, at the Corral again  Felt like 2014!.  It was a privilege to lead the first Golden Corral of 2016 and I look forward to many more this year.

Announcements/Prayers/Praises

Joe Davis Run Jan 9

3rd F Convergence January 22 to discuss Whetstone.  Think about the theme for January (Accountability)

Yeti on Feb 20,

Check the F3 site and Twiter – it’s all there.

Prayers for a father recovering from surgery.