THE SCENE: Beautiful! Mid 70s, slight breeze, awesome fall colrs
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
SSH, Star Fighters, Air Squared, Tempo Squats, Cherry Pickers
THA-THANG:
Mosey down Roadshow Run and take a tour of the circuit. Five stations, decreasing reps, most of us got in three laps (full disclosure, I signed up to Q a few hours before the workout and flat out stole this from a recent backblast. Can’t remember whose it was, but thank you!):
Station 1
Carolina Dry Docks
Bottle Openers (2 count)
Pickle Pounders
Round 1 = 20
Round 2 = 15
Round 3 = 10
Station 2
Merkins,
Off-set Merkins LEFT (left hand forward)
Off-set Merkins RIGHT
Round 1 = 15
Round 2 = 12
Round 3 = 9
Station 3
Big Boy Situps
Flutter Kicks (2 Count),
American Hammers (2 Count)
Round 1 = 15
Round 2 = 12
Round 3 = 9
Station 4
Side Straddle Hops
High Knees
Butt Kickers (Reps = Seconds for these last two)
Round 1 = 20
Round 2 = 16
Round 3 = 12
Station 5
Froggy Jumps
Bobby Hurleys
Iron Mikes (2 Count)
Round 1 = 15
Round 2 = 12
Round 3 = 9
Mosey back to top of Summit. Do a TOTEM POLE, running to the Road Closed barricade to do 10x SSH, and return to continue the pole. We only got about 1/3 of the way through.
Totem Pole
(knock the top one off after each cycle)
10 Burpees
9 Mountain Climbers (4-ct)
8 Diamond Merkins
7 Box Cutters
6 American Hammers (4-ct)
5 Imperial Squat Walkers (4-ct)
4 Hand Release Merkins
3 Bobby Hurleys
2 Squats
1 Star Gazers (10 seconds). Pause. Look around. Embrace the Suck. Encourage the closest PAX. Let’s GO!!
MARY:
Leg lifts (Homer/Marge)
COUNT-OFF & NAME-O-RAMA
9 and 2.0 Cheetah Boy
CIRCLE OF TRUST/BOM:
Talked about the recent school shooting and how the shooter was depressed, isolated, etc. Severe Sad Clown syndrome… reach out to anyone who know who seems withdrawn, lonely, etc. A little kindness can go a long way.
MOLESKIN:
Congrats to Cheetah Boy on his Cross country successes!
ANNOUNCEMENTS:
Food drive, clothing drive, Brolympics Nov 5!