THE SCENE: 33 cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 20
- Merkins IC x 10
- Cherry Pickers IC x 5
- This/that stretch
- Line up & go light pole to light pole with the following
- High knees
- Butt kickers
- Karayoke run (both ways)
- 5 burpees OYO
THA-THANG:
- Mosey to the ball field for relay race
- Split into two teams. Team 1 stay at home plate, team 2 go to 2nd base.
- First man starts by bear crawling to the next base & then sprinting the rest of the bases.
- Team holds plank until the man running gets back.
- Perform 10 merkins as a group before next man takes off
- 11’s on the hill by ball field
- Jump squats at top / Decline Merkins at bottom
- must box jump concrete bleachers while going up the hill
- alternate bernie sanders every other trip up
- alternate forward bear crawl every other trip down
- Mosey to CMU pile & play some cards
- Draw cards from the deck using the card value as the number of reps. Face cards = 10; Ace = 11; Joker = 30 second stargazer
- Hearts = burpees; Diamonds = CMU goblet squat; Clubs = CMU curls; Spades = 4ct Iron Mike
- Didn’t quite make it through the deck before time ran out. Heavy on the burpees out of the gate!
MARY:
No Mary today….out of time!
COUNT-OFF & NAME-O-RAMA
11 strong: Dinghy, La-Z-Boy, Butters, Mayberry, Tank, Choir Boy, Doubtfire, Showcase, Sweet Tea (FNG), Shooter, Bartman
CIRCLE OF TRUST/BOM:
Today is Veterans Day. It’s a day to remember those who were willing to answer the call and say “yes” to our nation’s military. Thank you to all of our Veterans for the sacrifices they’ve made so that we can enjoy the many freedoms that we take for granted all to often.
MOLESKIN:
Remember to keep our brothers climbing Mt. Leconte in your prayers today.
ANNOUNCEMENTS:
2.0 workout coming up on Dec 3rd. More to come from Tank on this.