The 25 degree weather brought out an eager PAX of 14 ready to turn up the heat in the gloom. The New Year has high energy in the PAX and by all indications, 2015 looks to be the strongest for all involved.
The Thang: Run the long half loop around the soccer field and up to the basketball courts to circle up for a warm up.
SSH x 40
Sir Fazio Arm Circles x 10 each way
Good Mornings x 20 (long and slow)
Imperial Squat Walkers x 20 (the beginning of the pain)
Standard Merkin x 30
Freddy Mercury’s x 20
Thang 2: We took a ride down Route 66
Running the long loop outside the park on the sidewalk, we started with 1 Burpee at the first light pole and added an additional Burpee to the reps at each pole along the route for a total of 66 Burpees over the half mile track. At two points on the journey we did a Lt. Dan’s (4 lunges with 1 squat) from pole to pole followed by Bear Crawl’s from pole to pole. It was officially warm outside now!
Thang 3: The Escalator
10 Plank Jacks
20 Star Jumps
40 American Hammers
50 Prisoner Squats
After Van Der Beek’s beat down warm up, I was assigned the task of being Q for the last half of the workout.
We strolled over to the trailers outside the school and did Spiderman laps with hands and feet on the railings going around the building X 3.
Human Chairs –hold one minute and then another minute 6 inches lower
Balls to the Wall – stayed up while each PAX did a 5 count
We ended the workout with a rollicking version of 10/10/10s in progression at two different stations around the track. Start at one end, repeat at the other end.
10 Air Squats
10 Dry Docks
10 Star Jumps
No time for Mary today as the agenda was already full. Announcements and prayer requests then Spurrier took us out with a prayer.
Moleskin: Great workout today at the Crick. YHC and Oflex dished out the pain and no got hurt too badly.
FNG low impact workout going on for 4 more weeks starting at 6:00 on Monday at Leesville Community Park. Great for any FNG to try F3 or a Ruck workout for regular PAX. Come join in on the fun!