Nine Nordic ice men pushed hard through 25 MPH wind gust to create gravitation waves at Lindley Park Elementary. The cold and blustery winds prompted a pre-Warm-A-Rama before the official start time. As the clock struck 6:00 the PAX noticed Nancy coming in hot on Market Street. YHC called out five burpees OYO. Next, the PAX decided to meet/greet Nancy at his vehicle and pick him up for the Mosey. Hang on, five more burpees as we wait for 3for1 to turn off his dome light. Okay off to the school.

Warm-A-Rama

  • SSH X 25 IC
  • Wind Mills X ? lost count due to cadence police and mumblechatter
  • Sungods X 15 IC (forwards and backwards) transition to Chinooks X 10 between rotations
  • Deep Squats (Hold it…stay in position and perform Chinooks X 10)

The Thang – (Pulled from the F3 archives; credit goes to Daphne’s for his Marathon of Pain workout) Two signs were placed 60 yards apart in front of the school. One sign displayed odd numbered exercises while the other sign displayed even numbered exercises. The numbers in front of each exercise represented the number of times the exercise was to be completed before running a to the next station.

  1. Burpee
  2. Burpees
  3. Peter Parker Parker Peter Merkin
  4. Lunges
  5. Chin Ups (from Monkey Bars)
  6. Hand Release Merkins
  7. Step Ups (Picnic Table)
  8. Turkish Getups
  9. Chin Ups
  10. American Hammer
  11. Jack Webbs
  12. Wojo Squats
  13. Derkins (Picnic Table)
  14. Alabama Ass Kickers
  15. Knee Raises (from Monkey Bars)
  16. Crunchy Frog
  17. Burpees
  18. Lunges
  19. Imperial Walkers
  20. Squats Jumps
  21. Dips (Picnic Table)
  22. Mountain Climbers
  23. Monkey Humpers
  24. Crab Cakes
  25. Plank Jacks
  26. Flock of Seagulls

Mosey back to Basketball court.

  • Bear crawl entire length of court
  • Duck waddle going back
  • Crab walk entire length

6MOM

  • LBC’s X 20 IC
  • Hip Swing 8 reps each side #crowdpleaser
  • Over Under X 21
  • Flutter Kicks X 21
  • American Hammer X 30

Announcements

  • Soul Crusher, Tomorrow 6:30, meet behind Tex and Shirley’s
  • If you are not on Twitter, sign up now to get the latest F3 Greensboro updates
  • Prophet encouraged the PAX  to come out to Jamestown on Monday to support Elroy’s (VQ)
  • Coffeeteria at Common Grounds after the workout
  • Good luck to all the PAX running in the Valentine’s Day Massacre

COT – TPS took us out

Great job by everyone! As always, thanks for allowing me to lead this morning.

LYnda

PAX: LYnda

QIC: 02/13/16