14 strong at the Lakefront today in bitter conditions. Einstein down range from F3 Houston – who brought an FNG, and 2 other FNG’s related to the first FNG. A family affair. Slots joined us mid-way appearing from nowhere. Did I say it was cold? We got warmed up fast.
Conditions: 30 degrees and breezy
Warm Up
50 SSH, 5 Burpees, 40 SSH, 5 Burpees, Self-Love, Toe Touches, Grass Grabbers, 30 SSH, 5 Burpees, 20 SSH, 5 Burpees
Thang – Ladder from 100-10 with some runs in between
100 Squats
90 Crunchy Frogs
Mosey to Rips
80 Rocky Balboa’s (2-1) with a squat jumps after every 10 reps
70 Wall Plank Jacks – Feet up on wall
Mosey up Noah’s Ark to Claiborne
60 Around the World Lunges – front, side, reverse each leg = 6 reps x 10
Mosey down Claiborne to the old Varsity Sports
50 Bird Dog Crunches 25 each side
Mosey back to the Flag
40 Merkins
30 Supermans
Mosey to Noah’s Ark
20 frog leaps – Hands behind head
Mosey back to the Flags
10 Navy Seal Burpees- courtesy of Einstein – Merkin, right leg to right arm, Merkin, left leg to left arm, Merkin, Jump with Clap at top = 1
Wall Freak Nasty IC x 10
Mary IC x 10
LBC, Mountain Climbers, Peter Parker, Jane Fonda, Monkey Humpers, Flutter Kicks, 100’s, Gas Pumps (BBQ led IC)
Count-o-rama, Name-o-rama
Welcome FNG’s Parcheezi, Mahoney, and Baggins
Announcements: Run Cajun Run, Endurathon, City Pork (City Park F3 family event with 5 5k’s) tentatively Feb 25th.
Circle up, Paw Paw prayed us out
