Turned on my favorite playlist to set the mood and off we went..

Warm up

WMH x10IC

Good Morning x10SC

SSH x 20IC

IW x 10IC

FAC/RAC x10IC

The Thang

• Pair up for the bear run loop
  • one partner bear crawls while the other runs the loop in the opposite direction til he reaches partner. Flapjack and repeat until bear crawl completes loop.
• Mosey to the playground for partner work
  • BTTW / Squat combo till 150 done
  • Peoples Chair / Merkin til 100 done
• Picnic Tables for
  • Step ups x 20 IC (2 sets)
  • Dips x15IC (2 sets)
  • Derkins x15IC (2 sets)
  • Johnny Dramas 20SC, 50SC

Mary

LBCs

Flutters

Homer to Marge leg Extend

Leg Hold 6” Ring of Fire (6 ct)

Merkin Ring of Fire (7 ct)

Monkey Humpers ROF (10 ct)

Announcements

• Congratulations to Nitro on his son returning from 6 months over in the Middle East. He made it back safely and happy for Nitro to feel a bit of relief!
• 5 year TBR Anniversary on Feb 12
• The Wolf convergence in Hillsborough on Feb 19th
• Dueling Banjos ir race director for 5k/10k Leprechaun Run down in Pittsboro on March 12th. Volunteers needed and racers welcome.

COT

We’re currently in the doldrums of winter and it gets tough to stay motivated and keep the spirits high sometimes. I am grateful for F3 to provide me with motivation to get out of bed and work out because of the comraderie and the feeling I get after working out. IT makes for a better day and better me. Continue to push yourselves to get out there and you will be thankful for it.

AYE