4 Cones wet and cold

Walking out the door this morning hit me with a damp cold I haven’t felt in awhile.  Knowing what I had in store for the Pax I figured there would be some mumble chatter but that ended very quickly this morning.  Arriving at the beatdown location I was definitely not the first one there.  Finding two trucks sitting there and the pax warming up in the gloom already made me happy I would not be alone.  5 minute, 2 minute, 1 minute, Go.

With a disclaimer and mission statement done, I explained to the pax what we would be doing and then took them on the route of the pallet cleanser to start.  A bit of groaning and chatter ensued, but ended once we circled back up and began the warmarama.

• SSH 15 IC
• Cotton pickers 10 IC
• Windmills 10 IC
• Left over right 10 count, Right over left 10 count
• Sun gods 10 forward IC, 10 reverse IC

THE THANG

CONE 1

• Hand Release Merkins – 25 SC
• Burpees – 20 SC
• Diamond Merkins – 15 SC
• Air presses – 10 IC double up on this one after the Floyd Mayweathers
• Floyd Mayweather plank punches – 10 IC

Pallet cleanser then on to Cone 2

• Jump Squats – 25 SC
• Modified Box jumps – 20 SC  (modified by making a box forward, sideways, back, sideways)
• Grid Sprints -15 SC  Omaha’d to 10 by the pax after the box jumps
• Imperial Walkers – 10 IC
• Crunchy Frogs – 10 IC

Pallet cleanser then on to Cone 3

• Alternating Shoulder Taps – 25 SC
• Peter Parkers – 20 SC
• Carolina Dry Docks – 15 SC
• Plank Jacks – 10 IC
• Chilly Jacks – 10 IC

Pallet cleanser then on to Cone 4

• Alternating Side Squats – 25 SC
• 180 Jump turns 10 Right then 10 left ( talk about dizzy, whew) 20 total SC
• Baryshnikov Squats – 15 SC
• Alternating Lunges – 10 IC
• Monkey Humpers – 10 IC

Pallet cleanser then circle up for Guantanamo –  heads to the center, legs at 45  each pax runs twice around the outside throwing each pax legs down to the ground.  Next up was the Hands of Time ( couldn’t remember the name this morning) In a 6 position legs at 6 inches each pax raises to 45 and then lowers to 6 inches in a wave pattern counting from 1 to 36. Two rounds of this and still time left for another pallet cleanser.  At this point there was time left and YHC couldn’t find the song he was looking for to do a Merkin beatdown.  So YHC Omaha’d to Squid for a Yoga stretching series.  With the workout completed and the pax stretched out we had a hard stop.

COT

• Prayer requests then into the Ball of Man with Pastor Cleaver taking us out.

Moleskin – As I finish up this last year of (non-respect under 50), I fully appreciate everything F3 has done for me this past year.  I have grown into a better man for my family, my community, and my job.  Making the acquaintances I have made since I started, has helped me become mentally better.  Not being a native North Carolinian has been tough on my M and myself making friends.  F3 has helped with this, and also I cannot say how grateful I am to have had people around me pushing me to get better physically.  I have lost 30 lbs since last Dec 3rd.  I definitely would not have done that on my own after my knee and shoulder surgery.  You men have made my life better and I thank you greatly.

Blart out