Vanilla is my middle name

Yeah, so relatively speaking I may lack a little in the creativity department when it comes to creating a workout.  Oh well.  When we're all sucking wind 20 minutes in, no one is complaining that I didn't dig deep enough into the F3 exicon.  Any chatter at that point is usually a result of all of us pushing harder, getting better.  15 PAX got the basic treatment at Dante's Peak this morning.

Welcome FNG Chum!

Warm Up

• Jog to far end of parking lot


• 20 SSH, IC


• 15 Windmills, IC


• 20 Imperial Walkers, IC


• 20 Mountain Climbers, IC


• 20 Wide-grip merkins

Extended Warm Up

• Burpee broad jump to specified parked car


• Lunge walk to turf roll


• 15 Plank Jacks, IC

Thang 1

• Partner Chase with 7 hand-release Merkins
  
  
  
  • Take the side sidewalk entrance out of the park, and continue around the park to the far entrance
  
  
  
  


• 25 LBCs IC when everyone arrives

Thang 2

• Mosey to the pond a grab a semi-travelling rock to share with your partner


• Partner 1 - Start lunge walking around the pond with rock above your head


• Partner 2 - Run around the pond and switch with Partner 1 when you catch him


• Flapjack and repeato until rock makes it around the pond

Thang 3

• Partner 1 - AMRAP curls


• Partner 2 - backwards run up hill to parking lot, then jog back to Partner 1


• Flapjack


• Repeato, this time doing AMRAP tricep extensions

Thang 4

• Mosey back to shelter, bear crawling the wooden bridge (of course)


• Partner 1 - AMRAP dips and irkins


• Partner 2 - run loop around tennis courts


• Flapjack

Mary

• 25 Freddy Mercs, IC


• 25 Boxcutters, IC

Announcements

• Werewolf - Jan 31 0530-0630 at the Briar Club in Chapel Hill - See Slack or @f3_werewolf on Twitter for more details


• The Mule - March 10 0615 launch from Chavis Park - See @F3TheMule on Twitter for more details and signup


• Carpex Kettle bell workout is in full swing on Mondays 0530 at Apex Nature Park (site or Dante's Peak)


• New yet-to-be-named AO being started by Yogi - Tuesdays 0530 at Healing Transitions. Launch date is Jan 30

Prayers

• Family member of Earhart's colleague for his recent diagnosis


• Disco Duck's M

YHC took us out.  Great group and and a great start to the day.  It was an honor.