After the Q’s for South Wake last week had an unannounced “mine is bigger” competition with each of the respective workouts, there was quite a bit of mumble chatter hoping for an easier start to this January week. I think to some degree they got their wish; nevertheless, at 5:45 am, 14 of us headed into the gloom.
Warm Up:
- SSH x 25
- Fazio Arm Circles x 10 each way
- Plank Jack x 20
- Merkins x 20
- High Knee Up / Downs x 10
Workout: Train of Pain
- Mountain Climber Merkins x 10 (Combine Mountain Climbers 4 count with 1 Merkin)
- World War Hammers x 20 (Combine World War 1 Sit-up and American Hammer)
- 5 Double Merkin Burpees OYO
- Low Slow Flutter x 15
- Repeat the Above 4 Exercises, then Recover on the Jog to Picnic Tables
- Box Jump / Irkin 11’s (start with 10 box jumps and 1 irkin, 9/2, etc.)
- Indian Run 1 Mile (4 Laps Around Track)
- Baby Bear Crawl / Crawl Bear x 5 at Hill Next to Track
Mary:
- LBC x 20
- Plank Hold (Toes and Elbows) for 1 min
Naked Moleskin: Big props to FNG Wreck It Ralph for showing up on a cold morning and giving it his all. One of the best things about F3 is the support that the Pax show one another and it was evident today. It is awesome to watch men getting stronger, I can see the progress among others and also myself. Monkey Wrench (FNG last week) said he couldn’t touch his face and therefore couldn’t shave all last week due to being sore, so we hope to see him clean shaven by Cletus this week.
Big prayers for Yosef and his family as they get closer to time for baby Yosef to join us.
