Red October rucked away as Nightshift and Uzi threw sandbags at Nacho during EC. YHC called the one-minute warning, which then caused one additional Pax to pull up. Clock hit 0530 and off we went.
Warm-Up
- SSH
- Double-Time SSH
- Imperial Walkers
- Slow Merkins
- Stretches
Main Event
Elevens on the benches. 10 Derkins then 1 Dip. Next, 9 Derkins and 2 Dips. So on and so forth, down to 1 Derkin and 10 Dips. Combined count always equals eleventeen. And of course, I jacked up counting during one of the series of derkins, so the men got some bonus derkins when we did a do-over of that series.
Take a lap around the parking lot.
Elevens in the parking lot. 10 Merkins, then 1 in-cadence Bear Crawl. Next, 9 Merkins then 2 in-cadence Bear Crawl. So on and so forth, down to 1 Merkin and 10 in-cadence Bear Crawl.
Take a lap around the parking lot.
Travelling Wheel of Merkins. Move to the curb. 5 x Derkins. Plank Walk x 5 to the left. Rotate ninety degrees. With left hand & left foot on curb, 5 x Merkins. Bear Crawl forward x 5. Rotate 90 degrees. 5 x Irkins. Plank Walk x 5 to the right. Rotate ninety degrees. With right hand & foot on curb, 5 x Merkins. Crawl Bear x 5. Rinse and Repeat.
Take a lap around the parking lot.
AMRAP
- 1 minute AMRAP Hand-Release Merkins. Take a lap.
- 1 minute AMRAP Plank Alternating Shoulder Taps. Take a lap.
- 1 minute AMRAP Hand-Release Merkins with Shoulder Taps at top. Take a lap.
- 30 sec AMRAP HR Merkins
- 30 sec AMRAP Plank Alternating Shoulder Tap
- 30 sec HRM with Shoulder Tap
Mary x25 IC
- Tin Soldiers
- Flutterkicks
- Gas Pumps
Announcements:
- 2nd F on 2/4/19 at THBB at front of Briar Chapel
- Article on F3 in Men’s Health. Malware made a good point that the article could be used to help describe and legitimize F3 to new recruits.
- The Gambler II CSAUP on Saturday, 4/6/19. Deets on Slack at #the_gambler_ii
COT/BOM:
First month of 2019 is just about in the books. I hope everyone is steadily on his journey to dominate his goals for this year. Stay focused. Stay supportive. Stay Frosty!
Moleskin
Dicks and Turbans. Yeah, you had to be there to get it.