QIC: @leachate
PAX:@toby, @nickburnscompanyitguy, @fishtank, @osceola, @borg, @dispatch, @matlock, @casio, @shaka, @theboo, @mrbrady
Leachate filled in as a proxy for Trojan’s BDQ because his M is out of town. Trojan stayed in the warm fartsack while these PAX braved the cold to make themselves better.
Warm-up:
SSH 43 IC
Asphalt Grabbers 10 IC
Windmill 10 IC
Merkins 10 IC
Arm Circles 10 IC both directions
LBC 50 OYO
Indian Run to the pavers
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The Thang:
Ray Lewis 43
High Knees AMRAP for 43 seconds
Plank for 43 seconds
Alternating brick curls 43
Merkins AMRAP for 43 seconds
Al Gore for 43 seconds
Backscratchers 43
Overhead press AMRAP for 43 seconds
Superman hold for 43 seconds
Flies with bricks 43
Freddy Mercuries
AMRAP for 43 seconds
Curls
AMRAP for 43 seconds
Alternating arm raises 43
LBCs
AMRAP for 43 seconds
Squats
AMRAP for 43 seconds
Calf raises 43
Speed bag
AMRAP for 43 seconds
Leg raises
AMRAP for 43 seconds
Ray Lewis 43
Shoulder taps
AMRAP for 43 seconds
Squats
AMRAP for 43 seconds
10 pullups OYO while returning bricks
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COT:
Discussed the importance of friendship and how the friendships made through F3 are very unique. We might not be able to have many 2nd F opportunities due to all the craziness going on in our lives, but we know our F3 friends will always meet us out in the gloom. I am very grateful to have met so many new friends while in my 40s and I can’t wait to meet more as we bring in more FNGs.
Announcements:
Greenway Giddy-up on 11/23
Convergence/toy drop on 12/7
Star Gospel Mission dedication of new house on 11/19
Shaka will be taking the reins as the new Q for Extended Stay
TAP’s
Prayers for @bodykarate as his family mourns the loss of his brother in law.
Leachate