CONDITIONS:
25 degrees and gloomy!
THE THANG:
F3 Intro, disclaimer and welcome to FNGs
COP:
2 laps around the parking lot (OYO)
Side Straddle Hops (IC) – 32x
Circle Burp (IC) (PAX in attendance)
Get Lucky (IC to Song, hold Al Gores and do merkins for every “Get Lucky”)
Mosey to far open field and hill (Indian Trot to far-field – stick together!)
Field Work:
WHAMO Lunge Walks / Sprints (10x)
1 PAX throws WHAMO Frisbee and the rest of the PAX sprints in the direction of the throw until the Frisbee hits the ground, then they do lunges to the Frisbee. When all the PAX get to the Frisbee another person throws it and you do it all over again. Rinse and repeat 10X.
Jacob’s Ladder:
Run up the hill, at the top do 1 burpee and run back down. Run back up the hill and do 2 burpees. Rinse and repeat to 7 burpees.
Tunnel of Love:
All PAX gets shoulder to shoulder in the plank position. Then men take turns crawling through the plank bridge and assume a plank on the other side until all PAX are through (all PAX in attendance…including Slide Rule!).
Hill Side Clock Merkins:
Everyone grabs some space on the hill side and hits the plank position. Then it’s time for merkins at 12 o’clock, 3 o’clock, 7 o’clock, 10 o’clock, and 12 o’clock
Mosey back to coupon stack (Indian Trot – stick together!)
Pick up 2 coupons each and head back to the parking lot.
Thrusters 23X IC
Bent-Over-Rows 4-count 19X IC
Return coupons and come back to parking lot for Abs
MARY:
Part 1: Dolly / Rosarita / LBC / Dying Cockroach (15X each IC)
Part 2: Low Flutter / High Flutter / Knee Ups / Bicycles / Hold Plank (Q preference)
COT
Name-O-Rama
BOM
Ratchet – Make 2016 the year you get better and give your live to others
MOLESKIN
Great start to the new year, PAX of 32 including 5 FNGs. It was a chilly morning, but Ratchet and Woodshack kept the PAX moving. Mumblechatter was high and the PAX was fired up to get 2016 started.
ANNOUNCEMENTS
F3 250 and F3 200…Make the commitment!
Additional workouts added to The Asylum this week: Thursday, 5:45pm-6:30pm; Friday, 5:30am-6:15am
New AO: Start applying the EHs, we will be starting a new AO SOON! Looking to move west into Farragut and then east closer to downtown…more details to come.