20 PAX. No FNGs. No disclaimer given. Balmy 32 degrees. Let’s go.
Start with a jog through four sections of the parking lot: Section 1 regular jog, Section 2 backward, Section 3 karaoke, Section 4 run the parking space lines.
Warmup
SSH x 20
Good Morning x 20
Mountain Climber x 20
Ski Abs x 30
The Thang
Mosey down to the rock pile behind the main building and everyone grab a rock. Circle up and perform three sets of the following in cadence:
Curls x 10 (30 total)
Overhead Press x 10 (30 total)
Tricep Extension x 10 (30 total)
Inverted Row x 10 (30 total)
In between each set, pass your rock to the right. There’s no hiding with the small rock here. We also took a quick jog back up the hill to the chain in between the Overhead Press and Tricep Extension sets. You know, just for fun.
Throw your rocks back and mosey back up to the main parking lot for a little Jack Webb starting at 10 and working our way down. Continue on down the dark path to the soccer field. Partner up—YHC stated size didn’t matter, which turned out to be a bit false. Too bad for the small guys.
Line up at one goal and Partner 1 runs to opposite goal for exercises while partner two bangs out some AMRAP Mary. Partner 1 runs back and flapjack. Exercises were as follows:
Partner 1—Burpees x 5; Partner 2—AMRAP LBCs
Partner 1—Star Jumps x 5; Partner 2—AMRAP American Hammer
Partner 1—Jump Lunges x 5; Partner 2—AMRAP Low Slow Flutter
Repeat the soccer field sequence a second time then find a spot on the wall of the latrine building. Five count from all the PAX while doing People’s Chair. Then Balls to the Wall while everyone says their F3 name. A little confusion here—either a sign of unclear direction or that PAX were getting light-headed. Not sure which. Head back up the hill to the basketball courts.
Mary
Freddy Mercury x 30
Box Cutter x 20
Dying Cockroach x 20
Protractor until we all can feel it
Six-inch Leg Hold for a 5 count around the circle.
Announcements
Krispy Kreme run is this weekend. Will be arctic temperatures, so clearly a good time. Mud Run is coming up as well. Three-year F3 Raleigh Convergence at Pullen on March 7. Start time 6:45, extra credit at 6am.
Good to have Sweeper Boy up from CLT. Expansion continues across the country, with many new regions in the Carolinas planned (Asheville, Hartsville, etc.). If you’re on the road, make sure to look these up.
COT
Dingo took us out in style.
And as we all headed back up to the parking lot, YHC even saw some sunshine breaking over the trees. Looking forward to the return of light to F3 workouts over the coming months.
