A Tank Yard Pre-Christmas Shape Up

Want to know an easy way to go ahead and eliminate all of that holiday weight gain that you’re inevitably going to pack on? Well, I don’t have that answer for you but I do know how nine brave men got better this morning.  For starters, they got out of the sack and weren’t scared off by the 67 degree temp and a little mist.  Oh yeah, there was a little beat down that took place too.

Warm-Up:

SSH x 23 IC…We needed a few extra while RT, Squeal and Sanchez moseyed in late (at 5:27 according to RT).

The B.L.I.M.P. – Burpees x 5 , Lunges x 10, Imperial Walkers x 15, Merkins x 20, Plank Jacks x 25.  All SC and OYO.

Mosey to The Holler and grab a rock on your way in.

The Thang – 11’s for Round 1:

Bottom of the exit ramp – Burpees (start with 10 work down to one)

Top of the exit ramp – Merkins (start with 1 work up to 10)

The Thang – Dora 1-2-3 for Round 2:

100 – Dips on the wall

200 – Box jumps

300 – Perfect squats while holding your rock out in front of your chest

***While your partner is doing the exercise, the “runner” sprints up the exit ramp, back peddles down the street to the entrance ramp and sprints back to the wall.

The Thang – 11’s for Round 3: We were short on time. So, YHC went with a nice soothing set of lunges.  PAX started at the top of the parking lot and lunged with our rock out in front of our chest to the bottom of the parking lot.  Turn around, on second thought we may as well just lunge backwards back up the parking lot.

Quick mosey back to the basketball court for Mary.

6MOM: If you don’t love lying in a puddle, getting misted in the face and working your core, all at the same time, something must be a little off with you.

Russian Twists x 25 IC

Dolly’s x 25 IC

Rosalita’s x 25 IC

“Pull Throughs” x 25 IC – compliments of Baby Nate

Back Scratchers x 25 IC

Dead Cockroach x 25 IC

COT:

Don’t forget about the Christmas Eve fun run starting at Tommy’s Ham House.  It’s a Toys for Tots event.  The breakfast will cost $8.50 if you want to stick around afterwards. 2.0’s are welcome.  Check Flay’s pre-blast for more details.

Sign up for Drifter 6K.

No workout on Thursday.  There will be a workout at 6:00am on Friday, December 26th at The Tank Yard to make up for it though.  Sign up to Q or get ready for what Flay will be throwing at us.

Prayers for RT’s wife’s cousin as he battles alcoholism.

Prayers for Sanchez’s family as they work through their difficulties.

Prayers for Squeal’s friend from church who suffered a brain aneurysm.

Prayers for Clapper and his family as they head to China for three weeks to pick up their new addition.

Prayers for all of our brothers suffering in silence, for the ones that we miss so much this time of year that have been lost, for the men and women who protect our country and especially the less fortunate.

It was an honor leading such a strong and dedicated group this morning.  I admit, initially F3 was a “thing” that I started because I wanted to switch up my workouts.  Over time it has done way more than get me into better shape.  F3 has made me stronger spiritually and brought me closer to many men that I may have never met.  As we celebrate the next couple of days it will be extremely easy for me to appreciate the love I have for my wife, kids, family and friends. This year, in addition to the most important people in my life, I am definitely thankful for all of you! Keep bringing your friends, buddies, co-workers, etc…out to these workouts.  You never know whose life you might change! Merry Christmas ya filthy animals!

See you in the gloom,

Montross