Date: 12/30/19

QIC: Mr. Texas

PAX: DIY, Cable Guy, Chernobyl, Mr. Texas, Platinum Pinky, Red Ryder, Slides, Golden Pinky

Gloom Factor: Dark and Cold, 36


EC

5 PAX hit the pull up bars for some Murph training

Warmarama

  • 10 LBAC IC
  • 10 RLBAC IC
  • 10 Seal Claps IC
  • 10 count hamstring stretch
  • 10 count calf stretch
  • 10 count arm stretch

The Thang

Mr. Texas led the PAX over to the Memorial Stairs for the following:

  • In pairs, Bunny Hop up to the top of the Memorial
    • 10 Merkins SC
  • Bunny Hop back down to the bottom
    • 15 Deep Squats SC
  • Cork Screw run around the Memorial working our way to the top, stopping after each completed circle and performing the following
    • Circle 1 – 10 Merkins SC
    • Circle 2 – 10 Squats SC
    • Circle 3 – 10 Freddy Mercury’s IC
  • The PAX made their way back to the start where they performed 2 Burpees and then completed the Corkscrew for another round
  • Once to the top the PAX performed the following:
    • 20 Box Jumps OYO
    • 10 Irkins SC
    • 15 Box Jumps OYO
    • 8 Irkins SC
    • 10 Box Jumps OYO
    • 6 Irkins SC
    • 5 Box Jumps OYO
    • 4 Irkins SC
  • The PAX made their way to the parking lot in slow mosey fashion
  • Mr. Texas led the PAX in a Ricky Bobby run around the parking lot until each member found themselves sprinting to the front 3 times

Mary

Mr. Texas circled the PAX up for a short Mary session:

  • 20 IC American Hammers
  • 10 IC Crunchy Frogs

Announcements

  • Lots of work and updates on F3NATX.com – if you’re reading this now, you should go check it out
  • 2020 New Year’s Ruck is on Saturday, January 25 – go read about it here
  • The Daily Red Pill Challenge (Monthly & Quarterly) kick off on January 1 – read all about it here; sign up to participate here
  • **Starting January 1, our weekday workouts will be earlier: 5:00am – 5:45am**

COT

Now that Christmas is behind us, this is usually the time of year we all start to look ahead and come up with the resolutions we’re going to keep. As you start to create your own goals, be sure to remember your true priorities (family, Sky Q, friends, etc.) and make sure you are making goals that align with these true priorities.

With the Calendar year of 2019 and the Decade coming to end, it’s a great time to reflect on the past year(s) and take a hard look in the mirror on a physical and spiritual level to see where we have excelled as well as where we have come up short. It’s time to be brutally honest with ourselves and our loved ones so we can all grow as men/families. Let’s take what we have learned and developed in F3 as well as in life over the past year and start the new year and new decade off on the right foot!

 

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