Twas a nip in the air this morning but nothing that would bother the mighty lads of F3.  We gathered and at 5:15 sharp disclaimer was given and we moseyed.   Here is how it went down:

Warm-o-Rama

• 400 Meter Mosey with side shuffles and toy soldiers thrown in
• 20 SSH IC
• 10 Imperial Walkers IC
• 10 Hillbilly Walkers IC
• 10 Wind Mills IC
• 10 Merkins IC

The Thang, Part I

YHC asked Captain Jack to pick a number between 39 & 41.  With that we settled on the number of pull-ups each Pax was to complete.  Each was instructed to do as many as possible then at failure, run to the top of the inclined road behind the school, execute 5 merkins,  run back down and pick up the pull-ups where he left off.  Repeat until reaching 40 pull-ups or 5 trips up the road, whichever came first.  As we waited for the six, the Q regaled the team with an amusing tale about forgotten reading glasses and a Portobello Steak sandwich minus the steak.

The Thang, Part II “Four Corners of Heck”

• Bear crawl to the middle, execute 5 burpees and lunge out between stations

Station #1

• 10 Medicine Ball Jump squats
• 10 single count curls/arm; 25lb or 20lb dumbbell, Pax choice
• 20 Nolan Ryan’s (10/side)
• 25 LBCs (single count)

Station #2

• 10 Lunges per leg
• 10 WWI Sit ups
• 10 Tricep hammers/ arm with 20lb or 15lb dumbbell, Pax choice
• 10 Diamond merkins

Station #3

• 30 SSH – Single Count
• 20 Flutters – Double Count
• 15 Derkins
• 15 CDDs

Station #4

• 20 Ranger Merkins
• 20 Monkey Humpers
• 10 Lt. Dans
• 15 Crab Cakes IC

Repeat one station

The Thang part III

These Pax are finely tuned boot camp machines and as such, finished parts I & II with time to spare.  YHC, not wanting to cheat them, ad-libbed:

• People’s chair during which Pax on each end ran 5 yards out and executed 5 squats
• Repeat with balls to the wall

Mosey to COT with 2 min to spare; 10 crunchy frogs IC; 10 Freddie Mercuries IC; 10 American Hammers IC

Ended the session with a reminder about the F3 Christmas party, praise for family gatherings, prayers for travelers and those dealing with loss.  Gentlemen, being part of the F3 brotherhood brings me great joy.  It was an honor to lead this morning.

Wolverine out.