Warmup:
Good Monrings x 20
Imperial Walkers x20
Merkins x20
Windmill x 25
SirFazios x10 forward x10 reverse
Jog over to Pavilian
Traverse one length of the structure, ½ high knees ½ sprint and repeat back
Karaoke length of structure and repeat back
The Thang:
You can’t have a Rockin’ New Years Eve without the rocks, so PAX ran over to the rock pile and procured a medium sized rock to ring in the New Year. Returning to the Pavilion, PAX lined up and began a series of 20/16 Suicides.
Round 1:
Overhead Squats x20
2 Cone Suicide Sprint
Curls x20
2 Cone Suicide Sprint
Bent Over Rows x20
2 Cone Suicide Sprint
Shoulder Press x20
2 Cone Suicide Sprint
Followed by a Plank Assortment
Round 2:
Overhead Squats x16
2 Cone Suicide Sprint with rock
Curls x16
2 Cone Suicide Sprint with rock
Bent Over Rows x16
2 Cone Suicide Sprint with rock
Shoulder Press x16
2 Cone Suicide Sprint with rock
Followed by a Plank Assortment
Extra Credit: Alternating Uneven Merkins (one hand on rock alternating each rep) x16
Now to ring in the new year, PAX found a column to count down the ball drop. Peoples Chair with a rock against your chest, each PAX took turns calling out a reverse 10 count. It was so nice we did it twice, second time holding the rock out away from your chest.
Mary:
LBCs x20 with rock
Freddie Mercurys with rock straight up x20
LBCs with rock x16
Freddie Mercurys with rock behind head, 6in off the ground x16
Rocks returned to the pile and back to the shovel flag for…
Announcements:
Upcoming F3 events Mule and Mudrun
2015 Praise/Testimony Sharing
Bill Nye Closed us out in Prayer
