You know how there are these wacky official Months declared by one organization or another? Well, the National Frozen & Refrigerated Foods Association has declared March “National Frozen Food Month.” Now you know. Maybe we should declare a month National F3 Beat Down Month?
So in celebration of said month (the frozen one) Caney Creek met us with 39 degrees and 15 mph winds. This is the new Caney AO at the south entrance to Caney Creek Preserve which is just 4/10 of a mile south on Caney road.
As 0515 rolled around we had 10 HIMs gathered in the park lot. So:
Drop to all fours and bear crawl to the top of Mount Caney up the glorious Stairway to Heaven (I see some beautiful beat downs featuring these steps!).
At the top we circled:
SSH x15 IC
Mosey half way around trail to the other concrete circle:
Weed Picker x15 IC
Mosey around the other half of the circle to the first concrete circle for:
Windmill x15 IC
Mosey around to other side for:
Merkins x15 IC
Mosey back to start
The Thang
Four stops at the two concrete pads. At each stop perform 4 exercises to 30 reps. After each exercise run 1/4 of the way around trail and return to start. Plank for 6 before continuing to next exercise.
Stop 1
- Sumo Squat x30 4 count
- LBC x30 4 count
- Dirty Dog x30 (15 each side)
- 60 second plank
Travel to next stop by lunging 60 steps (30 each side)
Stop 2
- Windshield Wipers x30 4 count
- Squat x30 4 count
- American Hammer x30 4 count
- 60 second plank
Travel to next stop by lunging 60 steps (30 each side)
Stop 3
- Star Jumps x30
- Merkins x30
- Flutterkicks x30
- Burpees x10
We stayed at the same location for:
Stop 4
- Supermans x30
- Merkins x30
- Dollies x30 4 count
And we were out of time so the final count of Burpees will have to wait till next time.
COT
Thanks for NLB graduation last weekend. Prayers for Heather who has cancer.
NLB PAX Sunshine is looking for PAX to sign up with him for the Atlanta GoRuck in April.