The official Zero Hour shovel flag was planted and a dozen Pax set off into the gloom. 37 degrees and wet – perfect F3 weather for a Monday morning.
The Thang:
Warm up run around the parking lot
SSH X 25
Mountain Climbers x 20
Squats x 20
Merkins x 20
To tennis courts – pair up (alternating)
Partner one
Fou Line Suicides
Partner two
Balls to the wall (1st)
People’s chair (2d)
Prisoner squats (3d)
People’s chair (4th)
Balls to the wall (5th)
To the baseball field steps
Box jumps up the steps (Lebrons, I believe)
Incline Merkins at the top x 20
Down the steps
Lebrons up
Decline Merkins x 15
Down the steps
Alternating left/right step ups x 20
Mosey back around the park to the grass behind the administration building for Plank-o-rama
High plank hold x 40 count
Chilcutt x 20 count
Putin x 15
Sarkozy x 15
High plank with one arm out (alternating) x 15
Turn it over to My Boy Blue for:
Mosey to the shelter
Pistol squats x 15 each leg
Decline merkins x 15
LBCs x 25
American/Russian Hammers x 25
Spiderman merkins x 20
LBCs x 20
American/Russian Hammers x 20
I’m probably missing at least one here….
COT
F3 Raleigh Christmas party next Thursday evening at Tyler’s Taproom. RSVP if you haven’t. About 90 have given the HC so far. Be there.
Congrats to Myrtle on the impending 2.0. His M. is due in June. The F3 Raleigh baby boom is underway. Who is next?
If you want to lead at ZH, let TARP know.
Prayers for Slash’s friend having surgery related to cancer this week. Prayers, as ever, for Dufresne. Sign up for Hopebuilder here:
https://docs.google.com/spreadsheet/ccc?key=0AqbzvpVhJYU-dGM3ODRQeDFEekZ3TXA1RVFTNTRMNHc&usp=sharing
Strong work by a dedicated group this morning. Aye!
