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