18 gathered in sub 40 temp to find out what 4 by 100s F3 style were all about. No FNGs, minimal disclaimers & we were off.
Warmup: Run 1 big lap around parking lot then to space between the baseball fields.
4x100s (run fast then stop for 100 exercises per Q):
Space between baseball fields: 25 SSH, 25 IW, 25 MC, 25 Windmills (then BTW prior to next run)
Picnic tables: 25 urkins, 25 air squats, 25 dips, 25 durkins
Rock Pit: 25 rock curls, 25 overhead press, 25 bent over rows, 25 rock curls (bear crawl to next speed bump prior to next run)
Back Parking Lot: 25 LBCs, 25 FMs, 25 DCs, 25 burpees
Chain Link (Start in Plank & one by one follow lead of brother in front of you):
PTL with star jump each tip, 20 Carolina Dry Docks, 20 LR stepups, 20 Dips, 10 Pull-ups, People’s Chair
Mary: 25 AH, 25 flutter kicks, 25 WWII situps
Announcements: Thanksgiving convergence, Black Friday @ regular time at Juggernaut, 12/7 Holiday Party
YHC took us out in prayer.
