Frozen Walls of Jericho

Preamble:

It was a clear, brisk day in the gloom.  The weather claimed to be 31 with a real feel of 25 degrees.

YHC showed up for the PR and immediately parked in Ace Ventura’s spot.  (Just keeping it warm for you brother, your daughter looks like you, in a good way.)

While surprised to be the only one for the start of the PR (partially because I am normally late for it), I had no doubt the PAX would show up for a BD of biblical proportions.  I was not disappointed.

Warm-O-Rama:

Slow Mosey to the spot, disclaimer, and some of my typical warm up items:

Sun Gods

Reverse Sun Gods

Hillbillies

Willy Mays Hayes

Hurdlers

Mosey to the main event

The Thang:

I wanted to do a running focused BD to keep all the PAX warm and toasty.

(Frozen) Walls of Jericho:

7 Reps of an exercise, followed by a lap of what we call the big loop (.4 miles)

J-Lo’s

Elf on the Shelf

Ranger Merkins

Imperial Squat Kickers

Carolina Dry Docks

Hatching Butterfly (a variation of the WWII situp)

Oil Derricks (single leg deadlift, each leg)

Not all of us made it to Oil Derricks, but no one was cold, so mission accomplished.

COT:

Acceleration Point:  It’s easier to keep going than it is to start again.  It is better to continue doing the hard things now, then to stop doing them outright and having to start over again later.

Announcements:

F3 Alpha Blood Drive tomorrow, 12/2 Deerfield Pkwy, see Slack for details.

F3 Cumming Santa Ruck, 12/10

Prayers for Ace Ventura, his M and he welcomed there first 2.0 into the world last night.  Our prayer was part praise, part hope they can get some sleep and recover well.

Other prayers for the PAX, including unspoken prayers, which the Sky Q already knows.

Naked-Man Moleskin:

Today was a great day to get up early in the gloom and do hard things.  Thank you for allowing me to lead.