Old School Mix

 
FNG in tow, disclaimer was shared, and we were off with a five man Indian run around the Judicial Center. Circle up at the reflecting pool for warm-up: SSH, Mountain climbers, Merkens, Low plank hold with left knee forward, then right knee forward, various arm stretches, and good morning. Mosey over to the parking deck roof. 
 
The Thang:
Backwards run 10 steps, turn 10 step sprint,…..repeat to the end. 10 Burpee’s. Repeat x 3
Frankenstein’s to the midway point sprint to the end, 15 Merkins. Repeat
Alternating L/R Karaoke to the end. 15 Merkins. Repeat
Alternating L/R side shuffle five steps at a time to the end. 15 CDD’s. Repeat
Defensive shuffle to the midpoint, then sprint to the end. 25 Dying cockroaches. Repeat
Alternating L/R knee raises to the midpoint, sprint to the end. 25 hammers. Repeat
Run stairs to bottom of parking deck, sprint back up, 6 inch leg hold. Repeat with LBCs. Repeat with superman pulses.
Mosey back to the flagpoles for Mary speed around: WW II. V-ups. Poke the hole. Flutter kicks.
 
Announcements: Krispy Kreme challenge February 4, pig picking this Saturday, F3ENC Greenville, NC flood relief effort this weekend. Prayer concerns for Bartman’s father, hurricane victims, YHCs sister and others not mentioned. Bartman took us out in prayer
 
NMs
Welcome FNG Pony Boy (hate) bruh in law to last weeks FNG Crackerjack.
Extra credit will start in November starting at 5:25 pm. Look for Asystole as EC Q #F3EarlyDeparture
You haven’t quite experienced an F3 BOM till you make it to #F3RushHour. Every week prayers are shared as the Bond Brothers run club passes by.
Where is Callahan?