Champ ended up having to leave for Charlottesville pretty early, so YHC happily stepped in.  In almost single digit temperatures, the best strategy is to go hard for 60 minutes.  4 PAX did an EC ruck, and 9 PAX total showed up for what YHC promised would be the best hour of their day.

Warm-Up:

• SSH
• WMH
• Slow Squats
• Slow Merkins
• Lap around Hooker

The Thang:

Part 1: Coupon Circuit

• Station 1: Usain bolt with 30 lb ruck (the timer)
• Station 2: Shoulder Press (35 lb KB)
• Station 3: Russian Hammer (35 lb KB)
• Station 4: Swings (45 lb KB)
• Station 5: Goblet Squat (45 lb KB)
• Station 6: Dead Lift (60 lb Sandbag)
• Station 7: Bent-over rows (50? lb Sandbag)
• Station 8: Line hops
• Station 9: Burpees

Circuit completed twice.

Part 2: Coupon Carries

Mosey over to the bottom of the parking deck.  PAX buddy up, and each pair gets coupons.  Either sandbag, a matching set of the KBs, or the ruck.  One partner assumes BTTW position while the other partner completes a full lap around the columns with coupons.  Switch roles when the partner gets back.  PAX switched up coupons and this time we substituted BTTW for wall taps.  Completed a third lap with people’s chair as the non-coupon exercise.

Part 3: Suicides

Finally gave the coupons a break.  We ran a suicide in the deck, completing 10 squats at each column going out and 10 merkins each time you returned to the start.

Mary:

YHC had the PAX lead a core exercise

• Box Cutter (Ito)
• Heels to Heaven (Dean Wormer)
• LBCs in 3 ways (Blackball)
• Flutter Kicks (Hux)
• Nolan Ryans (Cheese Splint)
• J Lo’s (MARTA)

COT:

Extremely grateful for the impact that F3 has had in my life.  Continued prayers for Lo Pair and Alf.  It’s 2018, set a goal and crush it.