Waited a minute for Lone Star before the PAIN could begin – launch and circled up at Dutchman’s where the PAIN began all in cadence:

25 Side Straddle Hops

10 ISP

10 Toy Solders

Lone Star, Greyhound, Caesar, Moby arrived well past normal Lone Star time

10 Windmills

10 Long Snappers

No Rope arrived to enjoy the PAIN

Runner Stretch to the left (left arm up)

Runner Stretch to the right (right arm up)

Mosey to the Quad:

Lunge walk (1st half) Bear crawl (2nd half) to Corner1

10 Squats

Karaokee (flip flot half way) to Corner2

10 American

Quadrophilia to Corner3

10 Apollo Ono’s each leg

Mosey to Corner 4

10 Little Baby Crunches

Repeato at your own pace

Partner-up:  Partner 1 – plank while Partner 2 runs around quad then flip flop (Axel modify route – bad ankle – glad he showed)

Repeato 4 corners In Cadence

Repeato 4 corners at your own pace

Partner-up:  Partner1 – plank Partner 2 run around quad then flip flop

Mosey to short wall by yoga shop

Peoples Chair with Air press (10)

10 Step Ups each leg

10 Incline Americans (last set Decline Americans)

Repeato Repeato 

Mosey back to launch for MARY

Dying Cockroach

Greyhound – Little Baby Crunch

Fast Pitch – Side Straddle Hops

Caesar – a core exercise I can’t remember which one 

Outlaw – Homer to Marge

Skipped Shake’s customary 5 burpees to save him from Outlaw’s wrath

Stromboli – Crunchy Frog

Thanks to Omega prodding – finished with Eddy Merckx (one of the most successful cyclist of all time) or Freddie Merc’s (Queen lead singer for song “bicycle race”).  I prefer to call it Eddy Merckx while Jazz Hands sings “bicycle race” – which hasn’t happened in a while just saying Jazzy…. 

Recover/Recover

Annoucements:  F3 Christmas Party Friday, December 6th at 760 Craftworks

Oyster and Outlaw reminded us to be safe out there running!

Einstein joined us for fellowship after – resting due to knee issue – Happy Birthday

Not much mumble chatter + lots of heavy breathing + sweat thru 2 shirts = PAIN 

Was told 1.4 miles covered

Now Airstream can back-off – backblast posted

Outlaw thank you for the opportunity to lead!