Watson scheduled to Q was a no show to 9 pax. Pax pointed to YHC and Rouge, we stepped up.
WARMUP: Good am, imp walker, SIR Fazio Arm circles, SSH
THE THANG:
11 light posts??
Fast jog to each light post, with 1 burpee at the first, 2 at second… etc. Low squat hold as the pax gather at the post. Audible called at post number 7 – it is a looong way between # 6 and 7, LBC’s oyo and then 15 ct when the sixes arrived. Continue on to post # 11. But there were 12 so 12 more burpees for good measure [78 total burpees].
Gather for dips, dirkens and jump ups; 10 ct each; 3 rounds
10 merkins then low plank hold for 3 ct by each pax.
Mosey to the stairs for single leg jump ups; 3 rounds each leg.
Mary lightening round; 10 pax, 10 exercises called out by each pax member, 15 cct.
- 6″ leg hold
- WWII
- Slutters,
- Hammers,
- Box cutters,
- LBC
- Reverse LBC
- Freddy mercury
- Oblique L/R
Announcements: Xmas party, Crik F3 at Trali on Friday Dec 3, Thanksgiving Cary workout at 7.00 and convergence workout in Raleigh, Ridge Road Turkey Trot
Prayer concerns: Spurrier shared everyone’s concern with worldly events with highlight on yesterday recent attach on Russian fighter plane.
Spurrier took us out.
Men, you never know when you are called to lead. Sometimes it just falls in your lap. Be Prepared. F3!
