On this nice, crispy morning, 17 PAX showed up to enjoy the freezing temperatures. After a brief discussion, we were off to try to defrost our glass cutters and compacted bean bags.
Warmup
- Split into two groups for an Indian Run to the opposite parking lot
- SSH in cadence to 25
- Imperial Walkers in cadence to 15
- Toe Touch with alternating twists at the top (OYO) in cadence to 15
- Squats with alternating toe kicks in cadence to 16
- Mountain Climbers in cadence to 15
The Thang
- Bear Crawl curb-2-curb with Mike Tysons (started with 1 Mike Tyson and increased by 1 until we reached 7 Mike Tysons). Total of 28 merkins.
- Side lunges to curb with closest arm to/on curb for 10 merkins. Side lunge opposite leading leg back to starting curb for 10 more merkins with closest arm to/on curb. Repeat another round for total of 40 merkins.
- Burpees with Broad Jump to curb with 10 Merkins on curb (1 merkin on asphalt then hand on curb for next Merkin back and forth until you get to 10). Repeat back to starting curb. Total of 20 merkins.
- Animal Walk
- Frog Hop to curb then complete 40 calf raises
- Duck Walk back to starting curb and complete 40 calf raises
Mosy on over to amphitheater
- 10 Double box jumps and 25 dips (2 rounds). Double box jumps consisted of jumping onto the raised amphitheater from the grass and then immediately jumping up again in place upon landing (trying to bring your knees to your chest on the second jump).
Mosy on over to the tennis courts
Balls to the Wall Relay – everyone in balls to the wall position. First Pax releases and runs to the end of the line. Next person went when the PAX was halfway down the line since there were 17 Pax. Everyone went once.
Mary
- Captain Thor (1:4 ratio of Big Boy Situp to American Hammers – we got up to 7:28)
- Low Country Crab x alternating 12 each leg
- Homer to Marge in cadence to 20 (we apologized to Marge)
Announcements
- F3 South Wake Christmas Party and Midget’s house on Dec 15th. Bring $10 to cover food and BYOB
- Darby Project running an F3 event forming teams of up to 10 to collectively reach 565 miles of pain (running, biking, etc.) to raise money for veterans
Prayer Requests
Continue praying for a fast recovery for Banana Seat
Today’s Verse – Proverbs 17:17 – A friend loves at all times, and a brother is born for a time of adversity.
Ramsey took us out in prayer.
It’s a pleasure to lead you.
Forever in your hearts, Bernie
