9 PAX came out in a fine chilly mist for the Post-Thanksgiving get back on the wagon workout. We said our hellos, got the legal stuff out of the way, and then we were off into the gloom.
The Thang
Warmup
- Jog to the soccer field
- SSH x25
- Good Mornings x15
- Standard American x10
- Windmill x15
- SSH x25
Big Loop
We kicked off the workout with an indian run around the big loop (the track that goes around the bottom two fields). The catch was that the person at the back of the line had to drop and do 5 merkins before running to the front of the line.
Intermission
- Balls to the wall x90
- People’s Chair x90
100-200-300
The goal
100 Burpees, 200 Dry Docks, 300 LBCs
The Rules
There are three stations. Run to a station and work on one of your three counts. Once you stop for a break run to the next station. Only one exercise per station. Repeat until you have met your goal.
Side note
The mumble chatter at this point was pretty much non-existent.
Mary (dealer’s choice)
- Mountain Climbers
- Russian Hammers
- Rosalitas
- Pulse Ups
- WWIIs
- Russian Hammers
COT
- Prayer request for Bob Ross and his family for the passing of his father
- Prayer request for Spurrier and his co-worker
- F3 Christmas Party Dec 22nd at Tylers at 18 Seaboard, need to RSVP
- Krispy Cream Run Feb 14th
- Kickstarter Mondays starting in January for FNGs and guys that have been away from F3 for a while. The skinny, 6 Mondays of moderate paced workouts to help get FNGs that are on the fence out. Similar to Disabled list but with the intention to build up. Still working on location but considering Leesville park at 545 or Brier Creek. Candlestick is your Q.
- Candlestick mentioned mentoring opportunitieshttps://www.youtube.com/watch?v=1fAmsvaQy-w
- Vanderbeek mentioned Turkeys for the Triangle $10 raffle tickets. Tickets will be available Sat at Weekend Crickhttp://turkeysforthetriangle.com/
