January 7, 2020

Try Harder Oldies but Goodies

THE SCENE: 37 degrees, nippy
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:
SSHs x100 IC
Bat wings IC
Oyo 1 min

THA-THANG:
Mosey you’re the road. Cones prestaged.
• Jog to first cone. 25 SSHs IC
• 75-80% sprint to far cone (75 yds away)
• Jack Webb’s – Merkins and air presses (1×4…10×40)
• Jog to next cone. 25 Mountain Climbers IC
• 75-80% sprint to far cone (75 yds away)
• LT Dans – squats & Bonnie Blair’s (1×4…10×40)
• Interrupted at the 4th Bonnie Blair of our 28 rep set to take a break with 15 burpees per AO rules when a train goes by.
• Mosey back to parking lot curb at field to count off 1s, 2s, 3s, 4s. Cones out in field approximately 100 yds out. Good old fashioned elementary relay race.
• RACE!
• Mosey to fountain for Dips x15 IC + Derkins x10 IC

MARY:
Thor’s to 10×40

CIRCLE OF TRUST/BOM:
2020 – “Don’t wait and let things happen to you this year. Make things happen for you.” – Pablo VQ COT

Set yourself some fitness goals – Ironman for me. Leverage the opportunities within F3 to stretch yourself, break through ceilings, and reach new fitness peaks.

Crucible is coming – Nature Boy. Last yr, I did the Crucible and did the whole thing annoying the crap out of Steinbrenner with mumblechatter. He thinks I was there for him, but the truth is, I wouldn’t opt to do some crazy shit like that without having a brother next to me. I needed him that day for me to HC.

QIC:
Halpert
Workout Date:
01-07-2020