Conditions

So cold that the thick layer of frost on my windshield didn’t defrost until I was half way to Terrapin. Had to drive almost 3 miles with my head out the window like Ace Ventura.

Warmup

All warmup exercises are done in cadence.

20 Side Straddle Hops
20 Imperial Walkers

Mosey to the north side of the park and circle up under the street lamp at the flag pole

10 Merkins
10 Cut The Grass

Mosey over to the gazebo to pay homage to Spicoli from F3 Franklin, TN. Spicoli’s (in Franklin) are calf raises and to honor his memory, @F3Franklin put out the request that the PAX of F3 nation do 100 Spicoli’s. So that’s what we did (with a twist).

50 Calf Raises – right leg.

50 Calf Raises – left leg.

Now that the calves are on fire, mosey over to the coupon pile, grab a coupon and head over to the top of the hill overlooking the big pines.

Workout

Act 1

5 Caitlyn Jenners
Bear Crawl to the bottom of the hill
20 squats
Lunge Walk to the top of the hill
repeat until…

Remember where you are at this point. You will need to know.

Interlude

Mosey back over to the gazebo and do 100 calf raises. Now that the calves are in knots, mosey over to Curtis Ave.

Sprint to the top
Mosey to the bottom
Sprint to the top
Mosey to the bottom
Plank for the six

Mosey back to the coupons and continue on to Act 2.

Act 2

Start where you left off and continue with C. Jenner’s, Bear Crawls, Squats, and Lunge Walks until little “r” recover is called.

Return the coupons. On the way back:

rifle carry
farmer carry

Act 3

Mosey over to the soccer goal(?) and line up.

Low Army Crawl 30 yards out
20 Flutter Kicks (the hard way)
Crab Crawl back to the goal
repeat until recover called

The End

Circle up by the shovel flag for the last few minutes and…

Next exercise is…

SSH – called by kobayashi
SSH – called by kobayashi because Abacadaba wasn’t fast enough
Big Boi Situps – called by Abacadaba
BDE Burpees – called by Crayola
Heels to Heaven- called by BenGay
Merkins- called by Srum
Jumgle Boi Squats – called by Southern Belle
Merkins – called by Quickie

COT

Announcements

Donations for the Dahmer Family are still being accepted. Get them to Brut before it’s too late.
Donations for the Starbucks Baristas are still being accepted.
The Q-sheet is wide open. Get your name on the sheet before someone puts your name on it.

Prayer Requests

Many unspoken
Quickie – patience

BOM

NMM

I had penned the most epic backblast ever written and then my computer crashed and lost everything. This is the replacement and it pales in comparison to what was originally written.
Jokes were told. We just found out that grandpa is addicted to Viagra. No one is taking it harder than grandma.
Remembered to bring a speaker and start the music. Forgot to bring it with us when we changes locations.
The “Omarosa” variant has been fired and Abacadaba experienced his first ball-o-man.
More jokes were told. Nursing homes provide Viagra to the old men so they won’t roll out of bed.
Abacadaba looked like a deer in headlights when I called his name to call the next exercise. Once he realized what I was asking from him, his mind just shut down.
I remembered to bring the speaker and start the music but I forgot to bring either of those things with us so we could have music with our workout. Sorry fellas.
Great work by all. Good to see Quickie was able to get permission from Lauren to come out and do a boot camp with us.