Two PAX ventured out into the chilly (50 degree) morning for some F3-style pain. That’s all I have to say about that.
Warm-up
100 yard jog
25 high knees, 25 butt kickers, 25 high knees, 25 butt kickers
SSH x 20
Windmills x 20
Stretching
LBAC x ??
The Thang
Run to the corkscrew. Run down two levels, then back up again. Do 20 merkins. Repeat until you get to the bottom. 80 total Merkins in all. At the bottom we found some heavy 10 ft long pipe. Do 20 curls, 20 military presses, 20 curls, 20 military presses. Then run back up two levels and down one. Do 20 Jump Lunges at each stop, total of 80.
At the top shelf…mini fast escalator.
25 yard run, 5 merkins
25 yard run, 5 merkins, 5 dry docks
25 yard run, 5 merkins, 5 dry docks, 5 count Putin
25 yard run, 5 merkins, 5 dry docks, 5 count Putin, 5 count Sarcosy
Run to stair case. 8 flights up and down x 2. At this point the Snow Plow broke down.
Mary
LBCs x 30 straight into Freddy Mercuries x 30
Low-slow flutters x 30 straight into 6 inch leg raise x 30 count
Russian Hammers x 30 straight into Froggies x 30
Moleskin:
Snow Plow is coming along. 10 pounds down. Sorry about the vertigo.
