Q: Half
PAX: Renfield, Dumas, Kirkland, Term Paper, cheeseballs, Punkin, Grisham, Gravel Mouth, Half
PAX (not in Slack): None
FNGs: None
COUNT: 9
PAX: Renfield, Dumas, Kirkland, Term Paper, cheeseballs, Punkin, Grisham, Gravel Mouth, Half
PAX (not in Slack): None
FNGs: None
COUNT: 9
Mosey out of park, to the roundabout traffic circle
Warmup 15 count
SSH, hillbillies, merkins and hold, calf stretches, diamond merkins
Main Thang
Jog down greenway, miss the greenway. Reroute. Mosey up to the bridge. Game of triple 7s. 6 burpees. Middle of bridge every time stop for 7 pull ups. Bottom of other side 1 jump squat. Modify middle 7 with wide grip merkins
Partner up for Rock Work. 3 Rounds
Partner 1 runs up to thurston around the flag and back. Partner 2 does 10 curls, 10 OH press and AMRAP rock ups.
Meet back at flag for Mary
Plank Holds and American Hammers
Announcements
Camping trip. Possibly Christmas party. Check slack
No prayers or concerns.
First Q in a while. Always a pleasure to lead and be a part of the F3 family!