We are now 4 days into the coldest week of F3 since the fall. It seems like just last week we were all in short and t shirts sweating it out in the gloom… WAIT – that WAS last week! As the first week of 2016 continues, the Southwake Pax has been representing. T-claps to Stark who posted this morning for his 9th workout in a row since his FNG workout. Are you getting paid by the workout or just that dedicated – nice work – we are better that you are with us. Based on the “eMumble chatter” following the Possum Trot Yogi Bear beat down from yesterday YHC had some big shoes to fill with this workout.  So YHC reached deep into the F3 bag of goodies and found the beast. The F3 shovel flag was planted – no FNG so no disclaimer needed and we were off on our standard hot lap around the soccer mecca.

Warmup

  • Hot lap about the pristine fields and circle up for the gas fest
  • SSH x 20
  • 5 Burpees OYO
  • Good mornings x 10
  • 5 Burpees OYO
  • Imperial Walkers x 20
  • 5 Burpees OYO
  • Fazio Arm Circles 10fx10r
  • 5 Burpees OYO
  • Recover on the jog to the Middle Creek high school student parking lot

The Thang

Yes, we were headed into the Middle Creek high school student parking lot – ranked by USA Today as the most dangerous 5 acres for pedestrians in America. Only at this hour 5:50 – its marginally safe. This morning we would do the beast – a workout introduced to me by Howard near the beginning on my F3 journey. This workout is simple – find six “stations” in a parking lot with about 200 feet between each. We used parking lot islands to form a nice rectangle. At each “station” – six reps of the exercise is performed. Stopping at each of the six stations around the rectangle makes a cycle – we will do a total of 6 cycles. This the name – the beast 6-6-6. Exercises were as follows

  • Station 1: Merkins
  • Station 2: Prisoner Squats
  • Station 3: Side Straddle Hops
  • Station 4: Carolina Dry Docks
  • Station 5: WW II
  • Station 6: Burpees

An audible was called and for the last Cycle – the reps were increased to 12 for a total of each exercise. Totals were 42 reps of each, a total of 252 reps and 2 miles.  Indian run back to the parking lot at the park

Mary consisted of Low Slow Flutter x 20 – times up

COT:

Prayers for Yosef and his M, New Mexico’s M and Howard with his Mission work. YHC took us out in prayer

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