• When: 11/24/15
  • QIC: Furlough
  • The PAX: Stent, Mulch, Snowbird, Sheets, Prom, Morehead, Hacker, Kitty, Second Hand, Choo-Choo, Furlough


It shouldn’t hurt if you only do 10, right?

11 dedicated PAX decided to show up to get better. The first of many frosty mornings at the Swampfox but we warmed up quick.

WEATHER: 31 degrees.

The Thang:
SSH x 30 IC
Merkins x 20 IC
Russian Twist x 30 IC

BBSU x 50
Flutter x 40
V-Up x 30

To the park:
Run the triangle (.3-ish miles), 6 stations, 10 reps at each station.

Jump Squat x 2
Burpees x 2
Over/Under Fence x 2
SSH while waiting on the six
X2

Hand-Release Merkins x 2
Wide Arm Merkins x 2
Diamond Merkins x 2
SSH while waiting on the six
X2

TOTAL: 1.5 miles. 40 jump squats, 40 Burpees, 40 Over/unders, 120 merkins.

Back to Crayton for a little wall time.

2 minute peoples chair … then 1 minute peoples chair

To the curb:
10 incine merkins
10 merkins – left hand on curb
10 decline merkins
10 merkins – right hand on curb

Back to COT

BOM – Furlough

Moleskin:
Great work by all today. Apparently Second-Hand got a little cocky on the first over/under and didn’t stick the landing. Hope you are ok – those things got old quick.

Announcements:
Collecting $$ for the Mission
Thanskgiving Convergence @ Brickpile (6AM & 7AM)
Friday – F3 Dads at 10AM

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.