15 men met at the Gold Hill Middle School campus for December 2018’s first workout at the Colosseum. It was a cool, dry morning and the conditions were just right for F3. After our morning greetings and a quick disclaimer, off we went:
Mosey to the flag in front of the school which was at 1/2 mast to show respect for former president George HW Bush who passed away late last week. We honored him with a moment of silence before reciting the pledge of allegiance.
Mosey to the back lot and circle up for COP:
All in Cadence: SSH x 25, Merkin x 10, Squat x 20, Mountain climber x 40, Cherry picker x 15, LBC x 20, CDD x 20, Jump Squat x 20, Diamond merkins x 15, Alternating lunges x 20.
Line up by the basketball courts and find a partner of similar size.
Wheelbarrow from the light pole to the 2nd basketball goal. Flapjack and return to start.
Partner carry the same distance. Flapjack and return to start.
Bearcrawl to the 1st set of lines, 20 merkins, crawl to the 2nd set of lines, 10 merkins, crawl to the 2nd basketball goal, 5 merkins.
Repeat with lungewalk and squats
Repeat with crabwalk and dips.
Break into groups of 4 and do 40 yard sprint repeats with short recovery. We did 8-10 today.
Mosey back to the start for some ab exercises (all in cadence): Freddie mercury x 20, Hello Dolly x 20, Superman hold x 3, American hammer x 15. End with the Body Destroyer (YHC’s personal favorite)
Naked Man Moleskin
I was happy when Jekyll asked me to Q today’s workout, but when I was planning it last night, I was starting to get a little anxious. I have not Q’d a workout in several months and admittedly, was feeling a little rusty and unsure of what to do. So, I thought it was best to just keep it simple and keep the Pax moving. I planned this for the football field with yard markers, but found the gate to the field locked this morning. So, I decided to use the back lot which appeared to be newly paved and was nice and smooth. Thank you, FM schools!
Today’s workout was done in support of our brother Double Down from Louisville who underwent a complicated surgery this morning. We wore black and took a picture of today’s Pax holding the Ace of Spades playing card for a Twitter post. All across F3 nation, Pax did the same thing and posted similar pictures. What an awesome network of men we have, and what a great way to show support for one of our own!
Xmas convergence on Dec 24 at The Abyss (Ruck, Pre-Ruck and Clave Boss 5K)
Prayers for Freebirds mother who passed recently. Praise for Rebel’s sister who is recovering well from a recent illness. Praise for the Kiawah runners who have stepped out of their comfort zones to run a 1/2 marathon.
Prayers for a successful outcome of DoubleDown’s surgery.