Q: CESS
PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm
FNGs: None
COUNT: 8
WARMUP:
mosey to the big parking lot at Brickpile
20 SSH IC
3 burpees
10 Through the tunnels
LET’S GO! GOTTA EARN THE BIRD!
THE THANG:
Jog to Logo’s Loop and grab papers.
20 Curls for the girls IC
3 burpees
20 Military Press
3 burpees
15 Curls for the girls IC
3 burpees
15 Military Press
3 burpees
5 Curls for the girls IC
3 burpees
5 Military Press
3 burpees
Set the papers off to the side. We’ll be back for them.
Logo’s loop (for some, this was their first time on Logo Loop)
Corner 1 – 25 BBS
Corner 2 – 25 Squats
Corner 3 – 25 Merkins
Corner 4 – 25 BBS
curl press until the 6 arrives
20 Curl Press OYO. Put em up.
Mosey toward Butler but most had no idea.
3 stops on the way.
Stop 1 – 25 Squats OYO
Stop 2 – 10 Iron Cross OYO
Stop 3 – 10 Dips OYO
Indian Run to the top of Butler.
2 trips up Butler, so this with a rinse and repeat. Very crowd pleasing. Gotta earn that bird!
at the bottom
5 Burpees
10 merkins
20 squats
at the Midway point
5 Burpees
10 merkins
20 squats
at the top
5 Burpees
10 merkins
20 squats
Indian Run back to the flag.
4 stops on the way.
Stop 1 – 25 Squats OYO
Stop 2 – 10 Iron Cross OYO
Stop 3 – 10 Dips OYO
Stop 4 – 25 dips at the animal shelter wall
Single file mosey back to the steps for 25 Calf Raises OYO.
MARY:
Sprinkled in.
ANNOUNCEMENTS:
– 12-17-22 Cold Brew Half Marathon. See Bundy.
– 1-7-23 the Launch of The Bunker. 0700 at Caughman Road Park.
– 3-11-23 is the 10th Anniversary of F3 Charleston. Hosting on the Yorktown. Let’s get many Clown Cars for this. Start Planning!
COT:
Cess