30 of the F3 Greensboro PAX made it out to the Quaker Crater on a cold and slightly windy 1st Monday of the new year. We had one FNG that joined us today!!

We started out with 5 Burpees in the parking lot to warm us up. We ran a mosey to the traffic circle to start our warm-ups.

Warm-O-Rama

– Hillbillies x 20 IC

– Mountain Climbers x 20 IC

– Sun Gods x 20 IC

– Windmills x 20 IC

– SSH x 20 IC

The Thang

We started out by running downhill toward the library and stopped at the bridge. We did 25 dips and 25 derkins on the wood railing and ran back up the hill to plank until the 6th was in. Then we formed 3 groups of 10. We had 3 workout stations and the three groups rotated between stations.

Station 1 – 10 merkins, run to 2nd light pole x 5

Station 2 – 10 LBCs, lunges to the concrete apron, run back x 5

Station 3 – Magic Johnson’s, ran to 2nd light pole x 5

We formed 2 lines and ran Indian Runs back for the wrap up.

Wrap up

– Freddie Mercury x 20 IC

– Hello Dolly x 20 IC

– American Hammer x 15 IC

– Flutter Kicks x 20 IC (thanks Lynda!!)

Announcements

– Prayer request for Snooki’s friend Alan Woody who needs to have surgery.

– Prayer request for Snooki for his job interview.

– New 3rd F – Search office behind Moe’s off Battleground starting Tuesday mornings after F3.

Beaver took us out with a moving prayer. Thank you Beaver!!

It was an honor and privilege to lead such a great group of F3 men today.

Aye,

HazMat

PAX: HazMat

QIC: 01/04/16