Posted on behalf of Cable Guy and White Lightning

12 Strong did some running and strength work on this pre-Christmas Saturday

  The Thang…

 Cable Guy on the Q

 LAPS… through both fields

COP

25 SSH  

25 IW

25 SS SQUAT

20 MCP

BIG LAP

COP 2^ND FIELD

20 SSH

25 CDD

25 HELLO DOLLY

15 WIDE MERKINS

BIG LAP

 COP 1^ST FIELD

14 MCP

25 ROSALITA

20 SSH

 SPRINT FROM ONE FENCE TO THE OTHER

 Hand off to White Lightning

 Mosey to the dugout – Split into 3 groups

      1.  Run the field

     2.  CDD’s / LBC’s

     3.  People’s Chair – Passing the Kettlebell

 Each group cycle through 1-3. 

 Pick your Pain – First person picks the exercise and runs the field.  The Pax performs the exercise until his return (Merkins, LBC’s, Squats, Froggers, CCDs, Burpees, etc.)

 Indian Run around the field

 Jack Webb 1 to 4 / to 10

COT

 Moleskin

 Good hard work by the Pax today.  We ran a lot which is good for the endurance and helps keep the ‘cookie weight’ in check.  Lots of groans were heard during Jack Webb’s today and lots of gas too from the usual suspect.  Way too warm for Christmas for sure, but we all remembered what this holiday is about and we are blessed to be out another Saturday.

 Announcements:

 BIG convergence on January 4 at Walter Elisha Park – The Fort is hosting all Charlotte metro groups.  No Alcatraz that morning.  Joe Davis 5K run following for those who double down.  It’s a great cause and a great way to support a fellow F3 brother!