WARM UP
Mosey around the parking lot & the Hollywood Fountain of Youth, back to movie theater lot.
Disclaimer
SSH x50
IST x20
Cotton Picker x20
Toy Soldier x20
Merkins x20
Mountain Climber x20
THE THANG
Mosey to other side of movie theater lot for Merkin Suicides
Run to second island – 5 merkins – run back
Run to third island – 10 merkins – run back
Run to fourth island – 15 merkins – run back
Run to third island – 10 merkins – run back
Run to second island – 5 merkins – run back
Mosey to Rock Pile, grab a rock, non-traveler
Low Curl x10
High Curl x10
Full Curl x10
Overhead Press x10
Skull Crusher x10
Overhead Press x10
Full Curl x10
High Curl x10
Low Curl x10
Return rock to rock pile
Mosey back to movie theater parking lot for Burpee Suicides (crowd favorite)
Run to second island – 5 burpees – run back
Run to third island – 10 burpees – run back
Run to fourth island – 15 burpees – run back
Run to third island – 10 burpees – run back
Run to second island – 5 burpees – run back
Mosey to the back side of Dick's (what??)
Peoples Chair with Air Press x20
BTTW 30 seconds
Peoples Chair with Air Press x20
BTTW 30 seconds
MARY WITH CHRISTMAS BEARS
Low Flutter x20
Crunchy Frog x20 (Stromboli)
Shoulder Touch Merkins x20 (Snake Eyes)
ANNOUCEMENTS
Next week will be the "Week of Amen". Be on the lookout for Amen Q's coming to an AO near you on Mon, Weds, and Fri. F3
Christmas Party is Saturday, December 3rd. See website for details.
Huntersville Half-Marathon is Saturday, December 10th. F3 is the sponsor – we need volunteers! See the website for details and to sign-up.
THE DAY AFTER MOLESKIN
16 Pax gathered on the morning after we elected our nation's next president. Many of us were weary eyed after staying up into the wee hours to watch election results. Safe to say that the general consensus was that we didn't see that coming! Whether you came to Make Hollywood Great Again, or get Hollywood Stronger Together, we are glad you were there!
We have many blessings living in our great nation. Let's all do our best to make our families, our communities, our workplaces, our leaders, and our nation the best it can be!
Uncle Rico's rock (boulder) was quite impressive. If you had a chance to lift it, you had a tough time with it. Some wondered if he was trying to start on building the wall?!!?
Rock Pile followed by Burpee Suicides were well-received. Or not.
Welcome back Kotter – great to see our friend Miracle (War Baby) back at F3 workouts. Let's help him get back in shape as he gets ready for his wedding in September 2017! The future Mrs. Miracle will thank us. PS. Miracle – go signup on the F3Isotope website!
Respect shoutout to Stromboli (War Daddy)
Hollywood is a great AO, thanks Holiday and the rest of the Pax for having me Q!
Cowabunga!
Ninja Turtle