VSF planted for a PAX of 20 at Flood Zone with a holiday week start time. YHC was still feeling the effects of an eventful New Year’s Eve, but as the song goes….it’s in with the new and out with the old.
The Thang:
Warm up jog including a stairwell run, circle up out front.
C.O.P. : Mountain Climbers x 20, SSH x 20, Imperial Walkers x 20, Spiderman Merkins x 20, Plank Jacks x 20
Run to escalators…Jacob’s Ladder with Burpees to 7 going up the down escalator and down the up escalator (insert inappropriate Tweet by MacGruber here). Various Planks (High Low, Putin Sarkozy, Chilcutt) Move to parking deck ramp
2 sprints up, 2 sprints down…Broad Jump Burpees up the ramp to the wall, Derkins x 15
2 more wind sprints, Broad Jump Burpees up the next ramp, LBDs x 15, Irkins x 15, Derkins x 15
Run to lot behind Belk…..full lot sprint, full sprint back. People’s Chair for 90 seconds, sprint back. Move into the deck
11s with Merkins & Knee-Ups, more planks & 10 Burpees OYO
Jacob’s Ladder to 7 with Burpees in the Parking Lot Stairwell
Protractor/6″ Leg Hold for 2 minutes and that is all (might have left something out, I always do).
COT with Prayer lead by Vector Victor
Naked Moleskin:
-Happy New Year! T-claps to a big 2014 for F3 Raleigh & F3 Nation in general. Lots of new local workouts plus Nomad expansion that involved many PAX for launches in Wilmington, Richmond, New Orleans & Sandhills.
-Today was my first time using the escalators like we did, MacGruber commented that it was potentially dangerous so he gets the Master P award. #newvirtualtrophy Perhaps a touch hazardous but not even one scratch was earned.
-Welcome FNG Rowboat (Plebe’s brother-in-law), an Army Ranger stationed in Washington (the state). Thank you for joining us and for your service to our country. #respect #leadtheway
-Prayers for Rowboat’s friend who’s infant baby passed away this week. Prayers for those unspoken.
-The year has started, train’s moving. EH a friend and re-EH someone that’s gone missing the past couple of months. #nomanleftbehind
-Keep an eye out for some events coming up in the first half of the year. 2nd F is the glue.
