AO: the-bunker
Q: BunkBed
PAX: Jar Jar, Bidet
FNGs: None
COUNT: 3
Review of the Mission Statement of F3 and review the 5 Core Principles of F3
WARMUP:
Mosey to the pull-up bars
The Motivator X5 IC
Arm Circle Song (Can’t do this one next to the dogs!)
5 Rounds decrease number of reps for each exercise down 1 for pull-ups, 2 for BBS and 3 for Squats
5 Pull-ups
10 BBS
15 Squats
THE THANG:
www.strava.com/activities/10094849550
Mosey to the sign on the corner
20 Tie Fighters (20 was definitely too much!)
Mosey to the next sign
Merkins X10 IC
Flutter Kicks X10 IC
Mosey to the tree in the parking lot
Shoulder Taps X10 IC
American Hammers X10 IC
Mosey to the street next to the park
Monkey Humpers X10 IC
Run to the end of the street (dogs start backing again :'(..)
20 Lunges total OYO at the light
20 Ray Charles total OYO at the next light
20 Ranger Merkins OYO at the next light
Mosey to the end of the neighborhood and repeat the exercises of Lunges, Ray Charles, Merkins
Mosey back to the park
Hold low plank 30 seconds
Mosey to the grass
Hold Low Side plank on the left for 30 seconds
Hold Low Side plank on the right for 30 seconds
Mosey to the gazebo and do 10 up down, CW and CCW Jane Fondas both sides
ANNOUNCEMENTS:
10-27-23 Runvergence at #ramble with AOQ Handoff
10-28-23 Go Leo Go 5k in conjunction with need for Speed promo code: F3 www.leospride.org/2021-go-leo
10-29-23 Free Couples Yoga with YogaSix (330pm, Citadel Park, Happy hour at Tazza after)
11-11-23 #spur day 0700 beatdown followed by coffeeteria
12-16-23 Cold Brew Half(ish) Marathon see
@Bundy
with any questions. Register here: www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4299
COT: Prayers for the TC leadership and the leadership at all of our workplaces
DEVO: ccel.org/ccel/spurgeon/morneve/morneve.d1024am.html
Q: BunkBed
PAX: Jar Jar, Bidet
FNGs: None
COUNT: 3
Review of the Mission Statement of F3 and review the 5 Core Principles of F3
WARMUP:
Mosey to the pull-up bars
The Motivator X5 IC
Arm Circle Song (Can’t do this one next to the dogs!)
5 Rounds decrease number of reps for each exercise down 1 for pull-ups, 2 for BBS and 3 for Squats
5 Pull-ups
10 BBS
15 Squats
THE THANG:
www.strava.com/activities/10094849550
Mosey to the sign on the corner
20 Tie Fighters (20 was definitely too much!)
Mosey to the next sign
Merkins X10 IC
Flutter Kicks X10 IC
Mosey to the tree in the parking lot
Shoulder Taps X10 IC
American Hammers X10 IC
Mosey to the street next to the park
Monkey Humpers X10 IC
Run to the end of the street (dogs start backing again :'(..)
20 Lunges total OYO at the light
20 Ray Charles total OYO at the next light
20 Ranger Merkins OYO at the next light
Mosey to the end of the neighborhood and repeat the exercises of Lunges, Ray Charles, Merkins
Mosey back to the park
Hold low plank 30 seconds
Mosey to the grass
Hold Low Side plank on the left for 30 seconds
Hold Low Side plank on the right for 30 seconds
Mosey to the gazebo and do 10 up down, CW and CCW Jane Fondas both sides
ANNOUNCEMENTS:
10-27-23 Runvergence at #ramble with AOQ Handoff
10-28-23 Go Leo Go 5k in conjunction with need for Speed promo code: F3 www.leospride.org/2021-go-leo
10-29-23 Free Couples Yoga with YogaSix (330pm, Citadel Park, Happy hour at Tazza after)
11-11-23 #spur day 0700 beatdown followed by coffeeteria
12-16-23 Cold Brew Half(ish) Marathon see
@Bundy
with any questions. Register here: www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4299
COT: Prayers for the TC leadership and the leadership at all of our workplaces
DEVO: ccel.org/ccel/spurgeon/morneve/morneve.d1024am.html