A Cold Day in Granite

It was a cold brisk morning in the metropolis of Granite Falls, and while most folks were snug in their warm beds, 10 PAX braved the cold for a fun filled workout.  We had an FNG that joined us for the cold workout, and he was later given his F3 name.

Warm Up

SSH-15
Imperial Storm Troopers-15
Windmills- 15
Arm Circles Front- 15
Arm Circles Back- 15
Alternating Toe Touches- 15
Mountain Climbers- 15

MOSEY TO THE LOADING DOCK AT MAIN/CENTRAL

10 Merkins
Jump up on loading dock
Run up the ramp
Down the steps
Rinse and repeat down to 1 Merkin

 MOSEY TO THE BLOCK PILE

Partner up
100 Curls as a group with block- other partner runs with block, 5 Merkins then back
100 block Presses as a group with block- other partner runs with block, 5 Merkins then back
100 Bent Over Rows as a group with block- other partner runs with block, 5 Merkins then back

MOSEY WITH YOUR BLOCK TO FLICK VIDEO PARKING LOT

Partner up again
One partner runs with their block around parking lot while other partner does AMREPS of the following

LBC’s
Flutter Kicks
American Hammers

MOSEY BACK TO PUT UP BLOCKS

MOSEY TO WALL AT STARTING POINT SINCE WE HAD A SPARE MINUTE OR TWO

Wall sits with
Joe Frazier’s- 15
Muhammed Ali’s- 15

BACK TO STARTING POINT

COUNT OFF- 10 PAX with an FNG which was named “Band Aid”

WOD-  “The expert in anything was once a beginner”- Author unknown
Applies to fitness, being a good employee, husband, father.

We are not born into this world knowing how to do everything, we have to learn

Name-A-Rama

Twig lead us out in prayer.

Welcome aboard Band Aid!!