3 collared shirts, several beards, and 14 PAX sprinkled with a little cheese all assembled. Green Flash was all set to take on an ITB flair. Apparently the Captain, Rogers, and YHC were the only ones to get the memo via the twitterverse. We do things collared and proper ITB. Button down, lace em’ up, and thus we roll.

Warm Up:

  • SSH x20, Good Mornins x15, Imperial Walkas x15

Time to hit for the Vicious Cycle: (A Ground N’ Pound special in honor of The Judge for those that have never been there)

  • Choose a partner with likeable speed
  • 15 Dips, run to the steps, bear crawl up and down, run to the front entrance, 15 Merkins, run back to flag poles and grab curb, 10 mini jump ups, 20 Quickfeet
  • Repeato x3

Harry Callahans: (Like jack Webbs….for your legs. Credit to Fungo)

  • 1:5 ratio: Monkey Humpers and squats. Up to 5:25

Crawling and stuff

  • Round 1: Partner 1 does people’s chair on a column while Partner 2 bear crawls to entrance then runs the rest of the way around the loop. Flapjack
  • Round 2: Partner 1 does BTTW while Partner 2 crabwalks to 2nd tree and then runs around the loop. Flapjack
  • Repeato Rounds 1 and 2
  • Plankorama with Chilcuttery

Run to Basketball courts

  • Balls to the World (Credit to Money Hose)
    • typically deployed at Ball Bearings. Being that it was attempted OTB, much confusion ensued and as such an audible was called.
  • Standard Merkins x 10
  • LBCs x20
  • Wide Gripppppped Merkins x10
  • Freddie Mercuries x 20
  • Carolina Dry Docks x10
  • The protractor (used to great affect by those living or raised outside of the Fayetteville City limits)

Mary

  • 20 American Hammers

Fin!!!

COT

  • Christmas Party on the 19th at Little City Brewing on West St. Sign up coming soon.
  • Haven House party: need monetary donations and your help with preparations. If you can offer either, reach out to MacGruber or Java. (aren’t they one in the same?)
  • Thanks for the opportunity to lead the Flash today. The PAX was populated with the finest of men. You gents sharpen YHC everyday. Yes, even Epoxy.
  • Vila has the Q post Thanksgiving. Should be festive.
  • Colossians 1:27 “To them God has chosen to make known among the Gentiles to glorious riches of this mystery, which is Christ in you, the hope of Glory.” The Apostle Paul is speaking of his calling to spread the Gospel to the nations. The Colossians, having accepted the Good News, now have a mandate to share the hope. Spread the Good News however you can, in word, in deed. Let that light shine forth.

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