Parking Deck Grinder

12 men planted the shovel flag at #MainThang in spite of the temp being the coldest of the year.

23* is pretty cold so let’s mosey to get the blood pumping. We made our way to the Poinsett Hotel Parking Garage.

Warmup

Imperial Walkers x20
Slow ct merkins x13

It’s ladder time. We’ll perform the following three exercises on each level – diamond merkins, 45* dollys, squats (adding 5 reps for each level)
Level 1 – 5 reps
Lunge walk half way up the ramp then, mosey the rest
Level 2 – 10 reps
Broad jump half way up the ramp, then mosey the rest
Level 3 – 15 reps
Backwards run all the way up
Level 4 – 20 reps
Lunge walk all the way up
Level 5 – 25 reps
Backwards run to the top of the garage, mosey around and back down to level 5
On the way down the garage, we changed out diamond merkins for larry craigs (wide merkins)
Level 5 – 25 reps
Karaoke the straights, mosey the down hill
Level 4 – 20 reps
Karaoke the straights, mosey the down hill
Level 3 – 15 reps
Karaoke the straights, mosey the down hill
Level 2 – 10 reps
Karaoke the straights, mosey the down hill
Level 1 – 5 reps (slow ct larry craigs)

Partner up
P1 – big boy situps x15, P2 – plank on P1’s feet. flapjack and repeato

Mosey back to the PC for 2 MOM
Flutters x10 then straight into single leg flutters x5 (ea leg)
Dollys x10 then straight into single leg dollys x5 (ea leg)

COT/BOM

Naked Moleskin
– The guys were eerily quiet this morning. Not good as it was much easier to hear the #voicesinmyhead
– It was great seeing so many familiar faces – guys I haven’t seen in a while. @Slim, @Soup, @Satisfry, @Highlights
– @Urkel was rocking the orange unitard this morning. Pretty sure that only @Urkel and @ElectricCity could pull this off.
– Speaking of @Urkel, the dudes been on IR for 6 months and comes back looking #buff as ever (see #unitard comment above)
– @HandyManny called me out for wearing shorts. This from the guy who wears a track suit whether it’s 55* or 25* #oldhabitsdiehard
– We found @DoubleWindsor loitering in front of the PC when we returned from the parking deck. He said he was only 2 mins late. Sorry we missed ya but F3 starts on time and ends on time.
– I continue to be amazed at @SoulPlane. The dude is 64 (I think that’s correct) and puts in the effort of someone 20 years younger. #impresssive
– Good work by @Bedpan. It doesn’t get easier, you get stronger.

Prayers
– @Slim’s acquaintance who got lost in the Washington State back country.
– @Iceman’s coworker diagnosed with cancer

Announcements
– 1/23 convergence at #StarCommand
– 2/6 Drifter
– Buy an F3 shirt for the PAX of F3Kathmandu http://f3.mudgear.com/products/f3-kathmandu-benefit-pre-order

See ya in the gloom…..

Iceman