8 made it out for a plethora of exercises in the dry confines of the DPK garage this morning…
Warm-up
Mosey around DPK, circle up in front
15 X SSH IC
10 X IST IC Toy Soldiers IC
10 X IST IC
10 X Cotton Pickers IC
10 X Windmill IC
The Thang
10 X Dips IC
10 X Box Jumps OYO
10 X Incline Mericans IC
10 X Bulgarian Split Squats IC
Slight rainfall…off to the rock pile and into the garage
Circle up, move one rock to the right after each exercise
10 X Curls IC
10 X Skull Crushers IC
10 X Squats IC
10 X Shoulder Press IC
10 X Chest Press w/Low Flutter IC
10 X Bent Over Row IC
10 X Lunge w/Rock Each Leg OYO
10 X Squat to Press IC
Sprint one ramp
10 X CDD IC
Quadraphillia next ramp
10 X Mericans IC
Sprint next ramp
10 X CDD IC
Quadraphillia next ramp
Sprint next ramp
Quadraphillia next ramp
10 X Burpees at the top, mosey back down the parking deck
Partner Up and Flap Jack (Partner A/Partner B)
First Round: AMWRAP Curls/Run two ramps and come down stairs
Second Round: AMWRAP Shoulder Press/Quadraphillia one ramp, run back down
Third Round: AMWRAP Squats w/Rock(?)/Bear Crawl ½ ramp, run back down
Fourth Round: AMWRAP Chest Press/Run 4 ramps and come down stairs
Fifth Round: AMWRAP Rock Swings/Lunge Walk one ramp, run back down
Shot put rock back into the pile and circle up for Mary…
Mary
A few stretches (butterfly, hurdler stretch, back stretch)
15 X WWII IC
15 X Low Flutter IC
15 X Box Cutter IC
Plank to Finish
Recover, Recover
Moleskin
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Flo’s Thanksgiving Turkey Drive is continuing through the Kiwanis club, please sign up! Flo will be posting a link via Twitter, $25 feeds a family but any donations welcome.
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As part of the drive, Tenders will be donating a proceed of their dinner revenue to Kiwanis on Thursday, November 7th. Caboose had the great idea for F3 Nation to get dinner then head to Boat Yard Eats for a drink (or two). Try to make it out and support this great cause.
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Pancho will have his VQ at Mad Scientist next week, November 6! Unfortunately I’m out of town next week, I have a feeling it will be a good one.
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The wheels came off early this morning, as I called IST and started doing Toy Soldiers.The PAX quickly corrected me on my error.
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Frontier notified us he was the War Baby for the day, giving us all a moment to reflect on our oldness.
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Thanks for the opportunity to Q, great group of guys who put in the work but made the time go quickly!
Until Next Time…
Fescue