A Visit from Cindy

SF planted, 7 pax were properly disclaimed and off we went into the foggy gloom. Mosey to the field and circle up.
SSH X 15 IC
IW X 20 IC
LSS X 20 IC
5 Burpees OYO
Mosey to Playground for Cindy
20 minutes – 5 Pull ups, 10 merkins, 15 squats rinse and repeat for the time.

Mosey to wall for people’s chair 3 rounds
1 minute each round with last round 50 air presses.

Mosey to concession area for circuit work
Dips x 15, Incline Merkins x 15 , CDD x 15
Dips x 15, Decline Merkins 15 , CDD x 15
Step Ups 10 each leg, Lateral Lunges x 10 each leg, 20 LBCs Rinse and repeat the last circuit.

Mosey to field for a visit from our good friend Jack Webb up to 5 and back down
Line up on the sideline for Triple Nickel.
LBCs on one side of the field with Jump Squats on the other.

Circle Up for Mary
Sid the Kid X 10 L & R OYO
LBC x 15 IC
LBC right x 15 IC
LBC left x 15 IC
Protractor pax choice on degrees
Dolly x 10 IC
Rosalita x 10 IC
Elbow Plank good form key x 3

Mosey back to launch. Done!

Great work by everyone. Great 2nd F throughout the workout and only a couple of complaints about the shoulder discomfort expected tomorrow. YHC has a bad hamstring and IT band issues, the goal was to smoke the pax shoulders and work some core in there. I hope the pax got what they came for. Great work by everyone on Cindy. It sounds simple until YHC makes the call “we are half way there.” Plan was to do a couple more air presses on the wall sits, but Slim Fast asked the question of how to get pax on IR out to workouts and keep them working out in different ways. We discussed that through the first 2 minutes and then went to the air presses. Great thought Slim Fast. Depending on the injury pax have to make the right decision for them and we as their brothers in F3 need to keep them engaged when they cannot post so they will come back out ASAP. Discussion needs to continue.

Thank you Slimfast for taking us out. Strong word!

Announcements
1)Joe Davis Run 1/9/15 – Sign up. YHC is running/jogging/walking it. You can too. Great Cause!
http://f3nation.com/2015/10/28/2016-joe-davis-memorial-resolution-run-pre-blast/
2)Toy Drive for Alexander Youth Network –

Alexander Youth Network Toy Drive

3)Christmas Party Tonight – Bring Snacks for Calvary Food Pantry.
4)If you are interested in running on a 12-man Blue Ridge Relay team, contact Slim Fast at mcalisterlance@gmail.com. This will be a great opportunity if you’ve never done one before.