13 Pax posted for a post mule chilly but comfortable morning at Zero Hour.  TClaps to the guys that rallied after Saturday.  TClaps too for the other guys that managed to get out of bed on a cold Monday morning! We are getting into the chillier months of the year so every body helps us sustain F3 through the winter.

The Thang

Warmup

  • Good Mornings x10
  • SSH x20
  • Fazio x10
  • Reverse Fazio x10
  • Regular Squat x10
  • Merkin x15
  • Proper Mountainclimbers x20
  • Imperial Walkers x20

Relay 1
Jog to the long parking lot

  • Sprint down, Star Jumps x10, Sprint Back
  • Sprint down, Squat x10, Sprint Back
  • Karaoke Down, LBC x20, Karaoke Back
  • Plank-o-rama
  • Sprint Down, Plank Jacks x10,Back Peddle
  • Back Peddle Down, merkin x10, Sprint Back

Relay 2
Mozy to the Tennis Court Parking lot.  There are 4 pairs of cones

  • Partner up, Wheel barrow down and back switchingas needed
  • Burpee Builder x2/4/6/8, Sprint Back
  • Homer to Marge x20
  • American Hammer x20
  • Bear, Gorilla, Bear
  • Duck Walk, Hop, Duck walk
  • Hop, Duck Walk, Hop

Dodgeball
Mozy to the tennis courts.  The game is dodgeball.  If the ball hits the ground everyone does 5 merkins.  If a person gets thrown out or caught out he steps out, does 5 burpees and jumps back in.  Needless to say, its hard to hit a guy in the dark at 6am with a dodgeball after doing a bunch of merkins.  It turned out the most epic play of the game came on the first throw when Fungo tried to hurl the first throw which was promptly caught!   After that there were a couple creative throws that included the where is the ball in the cup play and some classic screens.  Gnard Dogg had a pretty slick side arm throw but the morning proved that we need a lot of practice at dodgeball!  The original idea was to play for burpees but since we threw a couple guys out right away YHC decided to let the guys back in and everyone got 10 burpees oyo at the end of the game.  We finished off our arms with a balls to the wall 10 count down the line.

Mary

  • Reverse LBC x20
  • Heels to Heaven x20
  • Slow Flutter x20
  • Freddie Mercuries x20

COT

  • F3 Raleigh Winter Pre-Order.  You can order as little as one item or as many as you can hide from your wife.
    http://f3.mudgear.com/collections/nc-raleigh-1/products/f3-raleigh-oaks-winter-pre-order
  • Quickhatch Walk-A-Bout Nov 15th, Leave out at 3am, 3.5 hr 7-10 mile ruck.  Info and signup here http://goo.gl/forms/JilD2aG4HY

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