Winter finally arrived, only a month late. A nice balmy 25 degrees greeted 3 PAX this morning.

Warm-Up

• SSH x20
• Good mornings x10
• WMH x10

The Thang

YHC lead the PAX over to the front of the school. Today we were going to do the Walls of Jericho workout from the lexicon. The premise of the workout is to complete 7 reps of 7 exercises and then run a lap around the school. The goal is to complete 7 laps, as the Israelites did. Exercises listed below:

• Wide Merkins
• Standard Merkins
• Diamond Merkins
• Squats
• Jump Squats
• Donkey Kicks
• Burpees

We were able to complete 5 laps. GPS tracked each lap at 0.55 miles for a total of 2.75 miles.

Mary

• LBC x20
• Hello Dolly x20
• Box Cutters x20

COT:

Last day of being 32 for YHC. Had a great time chatting it up with Green Egg and Blanch. F3 has been such a major influence in my life, and I’m forever grateful for all the relationships I’ve formed to this point. Marathon training has been a lonely endeavor, and I’m looking forward to being a more frequent F3 participant in a few months.