COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarrrggghhh, Oatmeal, Mile High, Gambler, Pepper, Rump Roast, IPA (Houston), Lars (Columbus)
AO: Caruth Park
F3 WELCOME & DISCLAIMER:
SSH x 20 IC
IST x 15 IC
Windmills x 10 IC
Mosey to soft top
Pax got into groups of 2 or 3 and went to a station to complete as many rounds of the 3 exercises as possible in 5 minutes.
Station 1: Ring pull ups x 5, Burpees x 10, Jump Rope x 50
Station 2: Overhead claps x 30, Overhead press x 30 with 10lb dumbbells, Shoulder Front/Side raises x 15 with 5lb dumbbells
Station 3: Lunges x 20 (10 each leg), Star jumps x 10, Carolina Dry Docks x 10
Station 4 (Favorite of stations): Dips x 15, Frisbee mountain climbers x 20, Frisbee walrus down and back
After round one of stations mosey to tennis courts: Sprint down and back, down and back. Repeato. Mosey back to soft top rotate stations.
After round two of stations mosey to tennis courts: Frog jump to lamp post, bear crawl. Frog jump to lamp post, crawl bear. Sprint down and back. Mosey back to soft top rotate stations.
After round three of stations mosey to tennis courts: Run suicide mosey back to soft top rotate to final station.
After round four of stations circled up for some Mary
LBC x 15 IC
Freddy Mercury x 15
Rugby x 10 OYO
CIRCLE OF TRUST/BOM:
YHC prayed us out
Frisbee Walrus was a hit on this glorious morning. AlrightAlright was extremely pleased with the jump rope station. Rump Roast proved to be a man of his word and was ready to workout this morning, and as promised YHC kept the long distance cardio to a minimum. It was great to have IPA and Lars join as they are in town for Thanksgiving.
1. Shirt order ends tonight
2. Happy Thanksgiving