Seven men met at Fort Mill High School (with the Q coming in hot) on a perfect December morning and got back on the horse after the holiday indulgences. Here is what they did.
The Thang:
After a quick disclaimer, the pax did a light jog to the band parking lot and circled up for COP:
All in cadence: SSH x 25, windmill x 15, Imperial walker x 20, merkin x 10, squat x 20.
Mosey over the lighted grass field for Tabata. 8 exercises, 8 sets each, 20 secs work and 10 secs rest each set. The exercises were:
- Carolina Dry Dock
- Freddie Mercury
- Squats
- Mountain Climbers
- Flutters
- Jumping Lunges
- Merkins
- Burpees
End with the body destroyer for 90 seconds.
COT
Moleskin
Man, I love winter. Growing up in NE Ohio, winter was OK until about mid-January and then I was done with it. Here in the south, it’s just the opposite. I can’t wait for the fall and winter after so many months of heat and humidity. For me, F3 is the best in the cold weather. A lot of guys avoid posting when it gets cold out, but they are missing out. Once you get warmed up, that brisk air feels soooo good.
I’ve done this workout a few times now and really like it because it’s easy to plan and can be done anywhere. You can also vary the difficulty depending on what exercises you do, and in what order you do them. We had a motivated group who went after it today and still had enough energy for good mumble chatter. It was a pleasure to lead them as always.
Announcements: Qsource coming to the Fort. Read your newsletter for the details.
We prayed for those struggling during the holiday season, safe travel for everyone, and for patience at home.