When winter won’t go away, the men of F3 just put on an extra layer or two, step into the gloom, and get after it. Once you start pushing hard, no one notices the cold. So even though there was some frost on the windshield, we did our best to bring a little global warming to Action Park

THE THANG
Run the loop
Side Straddle Hops x 25
Windmills x 20
Fazio Arm Circles x 12 x 12

Run the loop
Stop outside the Tennis Courts
Star Jumps x 20
Dips x 20
Repeat @ 15 & 10

Mosey down to the stairs
Bear Crawl down the stairs
Single Leg Squat x 20
Repeat using other leg for squats

Mosey back up to the Tennis Courts
Suicides (4 Courts)
Plank x 20
Plank Walk x 10 and back x 10
Suicides (4 Courts)
Plank x 20
Carolina Dry Docks x 20

Inchworm 2 courts

Mary:
Hello Dollys x 30
Froggys x 30
LBCs x 30
Low Slow Flutter x 30
World War II Sit Ups x 20

NAKED MOLESKIN
Great morning among the PAX. The sun is starting to give a little light before we finish the workout, which always seems to perk up spirits.
We start a Beta Test of Womble Park in Holly Springs on Friday. 5:45 launch from the North side of the park.
Anyone interested in helping with the workouts at the Healing Place on Saturdays is encouraged to sign up.

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