Rolling out of the #Fartsack this morning YHC checked the temp on his phone and it read a frosty 36 degrees. Thinking due to the near freezing temperatures, and having to scrape front off the windshield of my car, there was no way there would be a big group of PAX for the #EaglesNest today.  I was wrongo-bongo.  NINE! Count them NINE, brave Non-#Cantore’s braved the cold for a Popeye Q.  The goal today was to keep all PAX warm versus thinking about the cold, I hope YHC delivered.

THE THANG

WARM UP

Merkin X10 – (It was good to start off with this. Shocked a few PAX that I chose not to start off w/ the normal SSH)

• WM X10
• SSH X10
• MNC X10
• Seal Jacks X10

MOSEY TO DINKINS FIELD

4 Corners

1st & 3rd Corners

• 20 Squats
• 15 Monkey Humpers

Lunge walk the short ends

2nd & 4th Corners

• 20 Merkins
• 10 SSH

Rinse & Repeat

Mosey to Diggs Field aka. The F3 Playground

Grab a cupon rock

We started at the bottom of the hill between the stair cases

Round 1 –

At the bottom of the hill w/ rock

1. 30 squats w/ rock

drop rock run up the hill do one merkin which really was sort of a burpee – run down hill

2. 20 rock curls

drop rock run up, one merkin, run down hill

3. 10 – Over head rock press

drop rock run up, one merkin, run down hill

Rinse & repeat but Rounds 2 and 3 #Omaha

1. 20 squats

drop rock run up the hill do one merkin which really was sort of a burpee – run down hill

2. 10 rock curls

drop rock run up, one merkin, run down hill

3. 10 – Over head rock press

drop rock run up, one merkin, run down hill

Mosey to picnic tables in front of the West Center – OYO

• 10 Merkins
• 10 Derkins
• 10 Dips
• 10 Irkins

Mosey back to the COT for a short AB lab

• 10 (In cadence) LBC’s
• 10 Flutters
• 10 I like to call Gut Busters (Plank Twists)

Done

ANNOUNCEMENTS

• Christmas Party Dec. 19 Dairy Barn check the newsletter for details
• Toro is having a bible study for men. (Sorry bro I wasn’t recording to remember the details) So if you are interested get up with him on the Twitter-verse.
• PHOP on Wednesday is River Rat’s VQ – Only hint he and Riddler gave us was make sure you wear gloves.
• 545 tonight at Winthrop Coliseum #ExtraCredit run with Popeye & more than likely Walker 3-ish miles

Prayer & Praise

• Families – be better Leaders, Fathers, & Husbands
• Praise to the PAX for coming to the #EaglesNest in the cold to get better