THE SCENE: The Project…is this fall weather?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None. Just started running.
THA-THANG:
Merkin Mile: stopped every 1/4 mile and did 25 merkins. Out and back to end back at the shovel flag.
Tabata: 20 seconds on, 10 seconds off, 8 rounds each
- SSH
- squats
- plank
- jump squats
Shoulder blaster.
Merkin pyramid: Run from pole to pole in main parking lot. Start with 1 merkin and increase by 1 after each run. Start decreasing back down when Q calls it.
MARY:
Big boys
COUNT-OFF & NAME-O-RAMA
6 PAX with 1 FNG: Man o’ War
CIRCLE OF TRUST/BOM:
Story of Nehemiah rebuilding the wall.
ANNOUNCEMENTS:
Brolympics November 9th.