THE SCENE: 56 and dark
F3 WELCOME & DISCLAIMER: CHECK!
WARM-O-RAMA:
Projectivator 5x, Imperial Squawkers 5x, tempo squats 5x, cherry pickers 5x, tempo merkins 5x, mountain climbers 5x.
THA-THANG: (COURTESY OF MAILBOX)
1. Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins, ETC.
Then Lunge back 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley, etc till back at the start.
Mosey to Friendship Bell
2. Lazy Dora – Battle Buddy Up
· 100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around track surrounding Friendship Bell at 100 reps
· 200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps
· 300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps
Mosey Parallel Bars
3. Travelling: monkey bars (hanging between both bars, L-legs), traveling dips (jumping), bicycle walk, lateral monkey bars (L-legs hanging on 1 side). 1 pax at a time, rest hold Al Gore
MARY:
NO TIME
COUNT-OFF & NAME-O-RAMA
4 HORSEMEN OF THE PROJECT GLOOM: KICKFLIP, MATHLETE, BIOHACK & SNAGGLETOOTH
CIRCLE OF TRUST/BOM:
9 Two people are better off than one, for they can help each other succeed. 10 If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. 11 Likewise, two people lying close together can keep each other warm. But how can one be warm alone? 12 A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken. (Ecclesiastes 4:9-12)
17 As iron sharpens iron,
so a friend sharpens a friend. (Proverbs 27:17)
A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Proverbs 18:24)
True Friendship is rare and valuable – and it’s what we’re made for. Cherish it and seek it out.
MOLESKIN:
Thanks to Mailbox for the great work out!
ANNOUNCEMENTS:
Anniversary Convergence, Sat Nov 7 at Asylum.