Decibel started the workout with a nice cozy warm up lap around the fields;
 
Windmillsx20
Mountain Climbersx20
Imperial Walkersx20
Peter Parkersx20
Cherry Pickersx20
Parker Petersx20
 
Mosey to right field line
Burpeesx10
 
Suicides
50 yards and back
Diamond Merkinsx10
100 yards and back
squatsx20
150 yards and back
Reverse Walking Merkinsx10
200 yards and back
Jumping lungesx10
Burpees until all are done
 
Repeat
50 yards and back
Merkinsx15
100 yards and back
squatsx20
150 yards and back
Wide Arm Merkinsx15
200 yards and back
Jumping lungesx10
Burpees until all are done
 
Mosey to dugout
Complete Green Sally Up Merkin Challenge

Handed off to Trucker;

Navy seal situps x20

Begin modified Murph workout

Total of 60 pull-ups and 100 merkins and 3 laps around Runde park (1 mile total)

 Mossy to dug-out wall

Wall sits to 30 secs

Walk lunge to outfield fence, sprint back

Rinse and repeat

Mossy to COT

12 PAX posted at Alcatraz on a brisk windy morning. 1 FNG (Spread Eagle) braved the windy chill to experience the ultimate F3 experience. Area 51, look out for this MMA fan. All hands on deck for emotionally headlocking current PAX who have been MIA and new PAX members….it is never too COLD for the gloom. Trucker also passed along a heart felt prayer regarding family and faith: Matthew 6:34 “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own”