COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, F-150, Rump Roast
QIC: Alright Alright
AO: Williams/Goar Park
F3 WELCOME & DISCLAIMER:
Given
WARM-O-RAMA:
Full lap around Williams Park to make sure we had gathered all the PAX, we had not, as Aaarrrggghhh pulled up after we had taken off for our lap. YHC needed to be more specific about where to park.
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John Cusack
SSH x14
IST x14
John Cusack
THA THANG:
Jacob’s Ladder: Bear Crawl length of field, 7-5-3 burpees, run back, 3-5-7 curls
DORA: Partner 1: run the length of the field, Partner 2: Bench Press the coupon, flapjack and repeato until 300 reps are completed
Random exercises including more curls, squats, shrugs, elves on shelves, LBCs, World War I sit-ups. All of these were done to a double counted 14 reps (except for the elves).
John Cusack back to the #shovelflag
Flutter Kicks x14
Penguin Crunches x14
Reach Throughs x14 – Aaarrrggghhh suggested that we let Candy Cane name this one.
CIRCLE OF TRUST/BOM:
YHC wanted to make the point that slowing down counting and doing fewer reps is better for form and generally leads to a better workout.
YHC prayed us out asking that God would help us to be better leaders.
ANNOUNCEMENTS:
1. Get your shirt order in by 11:59 PM on 11/21: https://f3.mudgear.com/collections/active-preorders/products/f3-dallas-shirt-pre-order