22 brave pax made it out this morning in the cold gloom to celebrate the final day of 2016 – and celebrate we did!!!
Warm Ups: LBC’s, APD’s, Flutter Kicks, Windmills, Helicopters, Imperial Walkers, SSH.
Steps : Partner up – wheelbarrow up the steps – lunge across the top – jog down. Bear crawl up steps – polar bear across top – jog down. Merkin each step – Russian Solder across the top – jog down.
Rusty Cage : Sandbag 5 curls, 5 overhead presses – 5 merkins – 5 overhand pull ups – 5 underhand pull ups. Repeat 3 times! Shoulder to shoulder assembly line – stack the sand bags.
Triple Check : Teams of 3 – partner 1 runs the field and back – partner 2 – Captain Thor ( WW11 situp with an american hammer)- partner 3 – squats. Repeat 3 times.
Amp Theatre : Dips ladder down steps = 18-1 – Incline Merkin back up 3 incline merkins each step.
Circle : Burpee Shuffle and Ring of Fire
First let me say Happy New Year to each of you and thanks for coming out this morning it was a pleasure to lead this fine group. Great job ! Curve ball at the start with the LBC’s instead of SSH – also thanks to Honeydo for reminding me that this was not WDOG but Dogpile this morning 🙂 We jumped right into it attacking the steps – well done.. YHC enjoyed the sandbags from WDOG so much that they made a brief but powerful appearance at the rusty cage this morning. (Great call on these Honeydo – love it brother).. The mumble chatter began during the triple check. Fudd told Dory just run as far as you can and come back and Saab and Toga jumped allover that saying that’s what your dad does….. Toga was wondering if we should call 911 because when Wilson ran down the field he seemed to never come back – it was dark out there we didn’t know if Wilson just decided to lay down and take a nap?? Toga also asked where the mouth of the south was this morning ?? We missed you LabRat. We seemed to have lost Winston’s during the mossy from the field to the theatre – he twisted his anckle and tapped out. Hope it’s better real soon Winston’s sorry about that bro – not sure why Lockjaw pushed you and Gumbo didn’t yell Goldberg?? Flipdog ripped through the dips ladder with lightning speed short burst dips – atta baby Flipper.. Dory (FNG) crushed the merkins during the ring of fire – well done Dory glad you joined us today! Anybody else see that dad running with his kid this morning – that was awesome we gotta EH those two… Unfortunately Circle K was not feeling well today – YHC had a little surprise for the pax in the form of Cirlce K’s tire – oh well I’m sure that will make it to an AO soon….. Feel better Circle K we missed you out there brother.
2016 comes to a close in the next few hours. Let’s remember to be thankful for the many blessings we have received. Let’s go into this new year striving to be a better man, better husband, better father, better friend, better boss, better employee. Let’s remember those less fortunate and do what we can as individuals and as a group to make this world a better place. Let’s have a positive YES attitude, let’s choose Love over Hate, and let’s pray that God will help us be the men that he has called us to be! I know one thing I’m gonna give every second of every day every freaken thing I got – cause the way I see it – that’s what living is! There is no way I could do this on my own and so I say thank you to each of you for what you mean to me and the blessings that you are in y life – I am truly grateful and inspired by y’all each and everyday. I look forward to F3RVA 2017!
Announcements : LBC challenge starts tomorrow – spreadsheet is up! CSAUP – Jan 21 – see Sippy’s pre blast for details. Circle K is looking for volunteers to man the cookout station/prep the food/drinks/fire if you don’t want to participate in the full workout.
Thanks to Saab for taking us out this morning. ET’s was a blast – we are taking over that place – love it!
Happy New Year.