SpliThe mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Upper 40s, but luckily not raining
COP: SSH x5 IC; TTT x10 IC; SSH x15 IC; Mountain Climbers x15 IC; LBAC (forward x12 IC & backward x11IC)
-By the flag, all Pax do squats OYO, while that is happening, we each take a turn going around the traffic circle by Lunge Walking. For the sake of time and our wobbly legs, we started sending multiple people at a time.
-Mosey to the other side of the park to the parking lot by the fire station.
-While circled up, the Pax get on their six and hold legs up six inches…while that is happening, we each take a turn doing flutter kicks x10 IC.
-Roundabout 11s – Bobby Hurleys x10, run to the other side of the parking loop, Mountain Climbers x1 IC, run back to start of the loop, and continue by subtracting one Bobby Hurley and adding one Mountain Climber IC each time around the loop.
-Circle up, the Pax hold high plank…while that is happening, we each take a turn doing Carolina Dry Docks x10.
-Mosey back to the flag, with a jailbreak towards the end.
-Circle up, the Pax hold Monkey Humper position…while that is happening, we each take a turn doing Monkey Humpers x10 IC. (I believe this is called the Howling Monkey)
Mary: LBCs x39 IC; Ray Charles x41 IC
Namerama: Easy In, Mayhem, Defib, Wambach, Splinter, High Stick, Sakrete, Waldo
Pledge and COT
Announcements: Newington Elementary 5k on Feb. 22, in honor of Underhand. Rotating Saturday workouts coming in March
Devo: The default Bedrock Devo was given.
Moleskin: For most of the week, I assumed we would be working out in a cold rain, so I was happy that the rain held off for this morning. But that did change my plans, as I would have spent most of a cold/rainy workout in the picnic pavilion area…so I came up with a BC that incorporated different versions of the Howling Monkey. Most of them worked out well…except the first one where we did squats while the Pax took turns lunge walking around the circle. I forgot how long it took to lunge walk around that circle, which made the start of our workout pretty brutal. Oh well, lesson learned. Another great morning of Mumble Chatter at Bedrock as well.