AO: swampfox
Q: Leprechaun
PAX: Kilt, Nelly, Strom, Krusty, Stent, Kitty, Sheets, Polo
FNGs: None
COUNT: 9
WARMUP:
Mosey to Crayton to wait on Polo.
SSH IC
Merkins IW Squats
THE THANG:
Mosey to Citadel park with a couple of pain stations.
BLIMP
Broke into 2 groups
One group ran while the other performed exercise.
Bear Crawls
Lunges
Imperial Walkers
Hand Release Merkins
Pull ups
Q: Leprechaun
PAX: Kilt, Nelly, Strom, Krusty, Stent, Kitty, Sheets, Polo
FNGs: None
COUNT: 9
WARMUP:
Mosey to Crayton to wait on Polo.
SSH IC
Merkins IW Squats
THE THANG:
Mosey to Citadel park with a couple of pain stations.
BLIMP
Broke into 2 groups
One group ran while the other performed exercise.
Bear Crawls
Lunges
Imperial Walkers
Hand Release Merkins
Pull ups
Mosey back to COT with a couple more pain stations
Finished BLIMPS with Squats ring of Fire 5 count
ANNOUNCEMENTS:
11-11 #sandlot 10 Year Anniversary, 0630, North Springs Park. Reach out to @Bayou with any questions
11-25 #spur day, 0700, Blatt Field! Coffeeteria catered by Cinnamon Roll Deli after. Palmetto Bowl gameday!
12-16 Cold Brew Half(ish) Marathon. See @Bundy with any questions. Register here: www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4299
12-17 F3Cola Christmas Party at the Seibel House. That’s right … F3Cola Christmas Party is back! More details to come but Save the Date!
COT:
Yep