Warm up (all in cadence):
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SSH’s x 15, 1 burpee
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Imperial Storm Trooper x 15, 2 burpees
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Stretch Down the Middle, 3 burpees
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Stretch Right, Right hurdler stretch, torso stretch, same x left, 4 burpees
The Thang:
Mosey to DUMC, reunite with your favorite paver (all in cadence):
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Set #1: 15 WWII sit-ups (note: each set of WWII went up by 2
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Set #2: full curls x 15, low flutters x 25, set #1
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Set #3: mosey up to the fork in the sidewalk, CDD x 15, Mason Twist x 25, mosey back to set #2 & #1
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Set #4: skull crusher x 15, LBCs x 25, proper mosey, set #3, #2 and #1
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Set #5: mosey down to the corner: 8 ct. body builder x 15, W x 25, mosey back, sets #4, #3, #2 & #1
Octoberman Moleskin:
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FNG1= Vanilla Ice, FNG2= Abba,FNG3= Hasbro, FNG4= The Bus, FNG5=Worley.Not listed: Lou’s Bitch.Get signed up on the website boys!
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21 very strong men pushed hard today with a minimal of mumblechatter (Duvall’s absence unrelated)
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As we all get older, we need a strong core, it was the focus today, other than light on the running, but that’s a given.
Announcements:
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2018 Basin Relay Run is out there: sign up to either find a team and run or volunteer: PB link: https://f3lakenorman.com/announcement/2nd-annual-lkns-basin-run-relay-presented-by-f3lkn
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Project Tenfold link: https://f3lakenorman.com/announcement/can-1000-dollars-make-a-difference-project-10-fold
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Look for the F3 LKN Christmas Party Preblast is up, link is here:https://f3lakenorman.com/announcement/2018-f3-christmas-and-holiday-celebration
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Thanks to Holiday for giving me the opportunity to lead these fine men with ample notice
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Many thanks to Mini Me for EH’ing me 6+ years ago at a Mt. Zion “Journey” men’s breakfast.He is such a dreamy guy and I’m forever grateful that he brought me to this group of men.If you feel the same – either that mini me is dreamy or – that you are thankful for the brother who EH’d you, spread the word.Jolly Roger said it best that someone out there is praying for this and they won’t know unless you tell them.Someday YOU might be dreamy.