Thanks to all who showed up. This was not to celebrate my 5 years, but for me to celebrate F3 and those who brought me to this life changing organization. Sorry for the long speech, just wanted to talk about the significance. I made up for it with an abbreviated warm up and no Mary. I am sure Lego is the kind of guy who cheers at funerals. This was a redux of my VQ modified with KB's at the hill portion.
Warm-Up:
- Lap around two islands doing butt kickers, carioca, backwards run, high knee
- Circle up for SSH X 15 and Cotton Pickers X 15.
The Main Thing:
- Line up at the island in front of the portico facing the exit road for suicides
- 6 lines ending at the final island at the road with Burpees adding 2 per line ending with 12
- 20 LBC
- 6 lines ending at the final island at the road with Mericans adding 5 per line ending with 30
- 20 LBC
- 5 lines ending at the light pole before the road with Dry Docks adding 5 per line ending with 20
- 20 LBC
- 4 lines ending at the last island before the road with Burpees adding 2 per line ending with 8
- Mosey to Hell's Acsent area. Line up facing hill 2 parking lines back. Partner up.
- PAX 1 does Squat Press while PAX 2 runs to hill, quadraphillia up hill, and run back. Flip Flop
- PAX 1 does KB Swings while PAX 2 repeats the above. Flip Flop
- Repeat cycle with Overhead press and KB Burpees
- Repeat cycle with Curls and Skull crushers
- Mosey to front of Church
COT:
- Christmas Party on December 2nd
- Huntersville Half on December 9th. Need volunteers for water stations and Speed for Need.
- Black Friday Convergence November 24th 7AM at North Meck Park. Primal Brewery following with Beer, Coffee (why?), and Breakfast available. Best to park at CCC, but collecting at main parking lot in NMP.
Notables:
- Thank you again springy for pushing me to come out.
- Thank you Contra for coming down from Mo Town to relive your trauma.
- Learned Lego's mouth runs as fast as his legs. He had a strong showing all morning with the work-out. Slightly less success with timing. It's all good.
- Somone needs to buy Bunyan a sweatshirt and long pants for Christmas. YHC wonders what the over under temp is for winter gear? Bunyan is the only one that can give Q'bert a run for his money on non weather appropriate gear.
- Everyone learned not to drink PSL's before work-outs. YHC is glad that he did not talk about that before being named or my nickname may have been much worse.
- My tailbone learned the hill is slippery
- Apparently the "F3 Dogs" have a special place to duke.
- Thank you Bam Bam for allowing me to have the Q