11 hearty PAX awoke to a dark but brisk fall gloom & with acknowledgement of a Texas sized visitor away we went….
Circle Up – Warm ups
25x SSH
20x Mountain Climber
15x Good Mornings
15x Imperial Walker
Long Run down Quail Hollow Road & around side streets to hill at top of Park
Conduct series of AMRAP and Flapjack exercises @ following stations and hyped as a partners competition, i.e., try to do at least one more rep than the other guy:
Top of hill — sumo squats and burpies
Field — bear crawl & crab walk race – sprint back
Field — karaoke – down the field and back
Wall — derkins and urkins
Wall — dips and jump ups
Parking lot — merkins and WW2 sit ups
Shelter – chin ups and alternating step ups
Parking lot — Partner carry — down the hill to QH Road and back up hill
Parking lot — monkey humpers and star jumps
Parking lot — all strong me do as many burpies as you can – I hear you grunting Yoda!
COT / Mary
– 20x LBC’s
– 20x low flutters
– 15x heels to heaven
Prayer Requests
– Java’s niece’s baby & serious health issues
– State of SC – F3 brotherhood in Columbia and for healing/recover for those worst affected
Welcome newly dubbed F3 “Missionary” from Austin
Deuce led solid prayer out
