A frosty morning stack

PAX: Peaches, Dwight, Kiffin, Buckeye, Joker, Urkel, Animal, Chumbucket, Ray, Diapers, Swanson, Bartman (Respect), Gambit (QIC)

Conditions: 31 degrees with a nice crusty frost on the field

Disclaimer: Workout at your own risk. Modify as needed

Warm-up (IC unless otherwise stated): Mosey 1 lap (0.3mi) then circle back up for TTT x 15,  Hand release Burpee x 5 OYO, Merkin x 10, Plank jacks x 10, Mt climbers x 10, AST x 10, Squats x 10, Lunges x 10 each leg  (OYO), OHP x 20, Monkey Humpers x 10, arm circles x 10 ea direction, SSH x 20,   Mosey 1 lap (0.3 mi)

The Thang: (partner up for accountability)

Exercises performed in warm-up were used for a stack workout. Each set followed by run to the fence and back. Stay with your partner.

Hand Release Burpee x 5

Hand release burpee x 5, merkin x 10

Hand Release burpee x 5, merkin x 10, plank jack x 20

Hand release burpee x 5, merkin x 10, plank jack x 20, MC x 30 (ea leg)

HR burpee x 5, merkin x 10, PJ x 20, MC x 30, AST x 40 (ea arm)

HR burpee x 5, merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50

HR burpee x 5, merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50, Lunges x 60 (30 ea leg)

HR burpee x 5, merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50, Lunge x 60, OHP x 70

HR burpee x 5, merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50, Lunge x 60, OHP x 70, monkey humpers x 80

HR burpee x 5, Merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50, Lunge x 60, OHP x 70, MH x 80

HR burpee x 5, merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50, Lunge x 60, OHP x 70, MH x 80, AC x 90

HR Burpee x 5, Merkin x 10, PJ x 20, MC x 30, AST x 40, Squat x 50, Lunge x 60, OHP x 70, MH x 80, ACx90,SSHx100

Mosey 1 lap (0.3 mi)

0 MOM

Time was called when most PAX made it through Lunges with a couple groups making it throughout OHP. The mosey was kept to finish off the final 2 min.

COR, NOR

Announcements: Last day to sell butts. we are up to 300. Sign up on the signup genius to help out this weekend. If you didn’t  signup plan to be there anyway. All help is welcome for whatever time you can spare. If nothing else, cubby will need help drinking. If you are sick Friday or Saturday PLEASE STAY HOME.

Prayers: for all those sick and all unspoken requests

Moleskin:

  1. Word on the street is that Chumbucket has not missed a wo in 2018. Impressive! Lets see if that keeps up after 2.1 comes.
  2. Ray and Chumbucket were well ahead of most as usual this morning.
  3. Per Urkel it’s still  possible  to sweat in 31 degrees
  4. Still not able to finish this wo on the second try
  5. Changed the burpees to 5 instead of 10 this time (you’re welcome)
  6. Mumblechatter at a minimum this morning other than complaints about soccer mom arms
  7. Animal continues to improve. His consistency in posting since he started is paying off. Keep it up
  8. There was talk that Dabo and Squid quit F3. Must be running together.

Good work this morning gents! There were a number of  guys missing and many that have gone missing recently for various reasons. easy to have excuses when it’s cold out (trust me, I’ve used them all). reach out to someone and get them back out. Invite them to come hang out Friday or Saturday for the pork butt cooking. Nothing like a good 2nd F event to put on the pressure of  posting.

It was fun!

Gambit OUT!

One thought on “A frosty morning stack

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