8 Pax met up on this fine Monday morning for some pre Halloween pain. It was 57 degrees, little brisk, but we warmed up pretty quick.
The Thang
Warmup
Big loop around the parking lot (jog, backpeddle, karaoke) end up by the picnic shelter
- SSH x20
- Good Mornings x10
- Merkins x10
- Windmills x10
- Ski Abs x10
Rock Time!
Grab a run worthy rock and head back to the warm-up spot.
- Bear crawl goal to goal while rolling your rock along the way.. stay in bear crawl mode
- Merkin with one hand on the rock x10
- Switch x10
- Throw your rock and bear crawl to it.. goal to goal
- Curls x20
- Crab walk goal to goal with your rock in your lap
- Rows x20
- Squat walk with your rock over your head goal to goal
- Drop your rock for a minute.. balls to the wall x80 counts
Parking lot
Grab your rock and head to the tennis parking lot
- Walking Shoulder to shoulder taps x20
- Marathon Suicide while advancing your rock one space at a time.. this turned out to be a handy way of knowing what line you were on!
- WWIIs x15
- Homer to marge x15
Circle time
Not that circle! We made our way back to the dropoff circle for some progressive counts.
- Walking curls until we get to the dropoff circle
- Partner up
- Progressive count 200 curls, 100 Shoulder presses while alternating who is running the loop
- No man left behind.. all teams reverted back to 64 shoulder presses and one more lap so we finish together!
Final Lap
After tons of fun running loops we lined back up and took our rocks back to the picnic shelter.
- Rocks over head for the journey
- Mozy over to the bottom of the back hill
- Travelling Burpees up the hill and keep going until you hit pavement
Mary
- Freddie Mercury x30
COT
- Tclaps to Blue Pill for making his triumphant return to F3 after his early fall hiatus!
- 11/8 Q School at Carroll Middle School 3pm-430pm Fazio and Maize will be leading.
- 12/17 F3 Christmas party at The Alley. M’s welcome. More details coming..
- Prayer requests from Vanderbeek and AMTRAK
- Bob Ross took us out
