F3 – Brier Creek Community Center – Wednesday, November 25, 2015
Gotta love living in Raleigh, North Carolina … it was a warm 67 degrees this morning at 6:00am for the workout — on November 30th !!! Life is good. T-Claps to the men who posted this morning … the wet surface did not slow you down. Well done men.
Run the track, cut through the parking lot, finish by the brick wall.
Circle up for warm-up exercises:
- Side straddle hops, Imperial Walkers, Good mornings, Merkins, Sumo Squats, Toe-Raises, Sir Fozio Arm Circles
First Event: Sevens
- Run down the stairs, six Burpees, run the sidewalk, bear crawl up the stairs, 1 squat, run the picket fence.
Second Event: Run to the front of the school. Perform Step-ups, Dips, Dirkens
- Two sets … 15 reps each
Third Event: Team Up with a partner
- Round 1: First guy starts with plank jacks, second guy runs zig zap down the planters and back. Flap-jack to 200 reps.
- Round 2: First guy does LBCs, second guy runs the bus loop. Flap-jack to 200 reps.
Fourth Event: Run to the Hill
- Bear Crawl up the hill, down the side, 10 Merkins
- Run up the hill, down the side, 10 WWII’s
- Bear Crawl up the hill, down the side, 10 Merkins
- Run up the hill, down the side, 10 WWII’s
Fifth Event: Run to the basketball court
Mary — Dealer’s Choice – 15 reps
- Merkins, American Hammer, Sumo Squats, Aqua Man, Canoe – Row Boat, Homer-to-Marge, Leg Flutters, Freddie Mercury, Box Cutters
Name-A-Rama
Announcements
- Rouge will send out an email with a reminder of the following events:
- Christmas party – Monday, December 19th 6:30pm at Little City Brewing
- Haven House – Thursday, December 15th: https://docs.google.com/spreadsheets/d/1Tls_O3WL_sjy53TmZe0oTaCek4xXmvAuO_a5s31CANQ/edit#gid=1448814838
Prayers
- Oflex’s friend’s mother, Barb, is in hospice care.
- Families who lost loved ones in the plan crash in South America.
- Those living near the fires in Tennessee.
- Continue to live our live in Thanksgiving ….. giving “Thanks” and ensure we “give” of ourselves to those in need.
