Run 1.5 laps around the parking lot loop.
15 x SSH
15 x Windmill
15 x Good morning
15 x mountain climber
10 x merkin
Run to the soccer field (some starting letting us know that they had nice shoes on and din’t want to get them muddy)
divide into two teams
3 x team 1 run across the field and do 5 burpies (OYO) and run back
3 x team 2 wall sits
Tunnel of love
Run to the hill
Team 1 – Jacobs ladder (6 start jumps and 1 prisoner squat, 5 star jumps and 2 prisoner squat, etc..)
Team 2 – Mary
Team 1 – Mary
Team 2 – Jacobs ladder (6 start jumps and 1 prisoner squat, 5 star jumps and 2 prisoner squat, etc..)
6 Island stops in the parking lot (People’s choice)
15 x squats, merkins, burpies
30 x LBC’s
10 x WWII Sit up’s
-T-claps to FNG Chapter 7. Glad you joined us.
-Sign up for bowling this week at the Alley, also on the 4th. T-claps to Gutterball for the generosity and Costco for organizing.
–F3 Raleigh Christmas Party – December 22nd from 7-10pm at Tyler’s Taproom. Invite will go out soon, please RSVP so we can manage appropriately. Details will be shared in a pre-blast.
-January 1st we’ll have a convergence at Fletcher Park, no regularly scheduled workouts in Raleigh that day. King David is the event Q. Get out to start your year right and bring a FNG who’s talked about a routine change but never does anything about it.