It’s getting cold out there boys, however 10 winter tested F3 brothers came to the Gloom ready! We had five prepping for the P200 as we have an amazing neighborhood next door to the AO. The other five were there for a fantastic Boot Camp let by YHC.

Warm-up
Both groups ran together into the neighborhood to get us started led by Schrute. The boot camp boys did a little over a mile loop and then headed by to the AO. The P200 crew set a blistering pace and continued on to the next loop.

The Workout

Over the last few weeks I have noticed we have done a good bit of leg work, I decided it was time to switch it up.

We went ahead and did a few stretches, legs arms and shoulders.

Then we lined up at the front of the Church.

Started with line bear crawls.

One Pax crawls up the stairs in a triangle formation then back to the end of the line.
The other Pax do merkins until the bear returns. Rotate each pax through.

Next round rinse and repeat other Pax do Carolina Dry Docks, while we wait for the single pax to return to the line this time completing Aligator crawls.

On the Curb
20 Urkins
20 Derkins

Bear Crawl three times back and forth between stair and other curb.

Get in a few more stretches

On the curb
Alternating Merkins 5 on each turn, complete a full 360 spin.

Circle up
Planks 20 seconds
Honey Mooner 20 seconds
Planks 20 seconds
Honey Mooner 20 seconds

Flip 20 crap humpers

Flip 27 ground jacks(stretch arms/legs up and out. Perform slow jumping jacks while laying flat)

Recover and run around Church and return to COT.

COT
Prayer for marriages, job situations and families.

Challenge for this year get into the Word.

P200 Crew Complete a 5 mile run, bootcamp crew could not feel our arms.

Good Work by all.

The Riddler Out!