THE SCENE: First REAL cold day. Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff, literally warm up stuff. Nothing special,
THA-THANG:
Mosey to the steps, stopping for some incline Merkins and SSHs.
start with 5 burpees, run up steps and hill to Dwayne Johnson and back, 4 burpees run up, 3 burpees run up etc Repeat till all finish.
Walkers walked to marina sign. Runners ran long way around doing a lap around the big island.
At sign start “Love plus One” Haircut 100s only hit in the 1980s.
start with 1 of the exercise and add one rep at each cone. Alternate run and Bear crawls each time. Exercises are:
- Merkins
- Squats
- Dry docks
- Lunges x2
once done mosey back to AO. Runners go up to Dwayne Johnson twice and walkers walk to the AO.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 including one FNG
CIRCLE OF TRUST/BOM:
Remember to Thank God on Thanksgiving. Don’t forget the reason of Thanksgiving.
ANNOUNCEMENTS:
Christmas party rsvp