Weather: 28 degrees and as promised the weather was dry and very little wind. The waning gibbous moon was out to say hi.
PAX:
- Zamboni
- Cornwallis
- Brickyard
- Logger
Disclaimer:
- We’re not professionals.
- We don’t know your fitness level.
- F3/North View Church isn’t liable.
- Dangerous ground.
- Modify.
Warmup:
- 30 – SSH
- 10 – Deadlift w/fly
- 10 – Kick w/twist
- 10 – Abe Vigoda
- 30 – Up & Out Jacks
- 10 – Week Pickers
Thang:
Short Mosey
- Walking lunges from one light to the next
- 15 – 4 Drops
- 16 – Plank with ventral and lateral raises
- 15 – Speed Plank Rows *new one*
Mosey to the Rock Pile
- 15 – Deadlift
Slowsey to Pole Barn
- Wall Sit
- 20 – Dips
Mosey to the Circle of Gratitude
- 15 – Side Lunge
- Bear Crawl Across Bridge
- 16 – Plank w/side to side shuffle
- 15 – W’s
Slowsey back across bridge
- 16 – Narrow to wide squats
- 15 – Bridge with tow taps
Mosey to the Fish Bowl
- 15 – Row on Bar
- 15 – Crunchy Frog
- 15 – Pull up
Mary
- 15 – Toe Touch Drops
- 15 – LBC
- 15 – Bicycles
- Stretching! Legs and arms.
Moleskin:
Cornwallis and I saw to coyotes running across the parking lot when we arrived. Q agreed with Cornwallis that it was good to see them not stare us down. Q went rogue and didn’t follow his winkie, the notes above may be a little off. There was some mubblechatter about too many reps. PAX were trying to identify if Q’s had an inflection to halt or just breathing hard. Apparently a well known fact that if Logger Q’s we will be making a stop at the rock pile. Thanks men!
F3 INDIANAPOLIS 