19 Pax posted this morning to a possible Frack rebirth. It was no surprise that an F3 advocate like myself showed up with a FNG. As expected we didn’t cover much ground but none the less everyone put in some work.
Warm Up: A quick mosey to circle up for SSH x 20, Burpees x 10, IW x 20, Merking x 15, Peter Parkers x 15.
The Workout:
Partner work with 1 person running around track and other performing Merkins (combined 300).
1 person bear crawling across football field and sprinting back and other performing Squats (combined 500).
Partners grabbed a rock/cinder block.
Partner work with 1 person running with friend over head while other partner did 2 burpees and chased. Flap jack until we went down and back twice.
Partner work with 1 person sprinting down and back and other performing tricep pushups (combined 300).
Ab work mixed in during the workout.
Moleskin:
Welcome FNG’s Garbage Plate and Fric. It’s always a privilege to lead this awesome group. Shout out to Goodfella for getting back to F3. There are still a few spots open for the SOB F3 Christmas party on 11/30 at PDS club house starting at 7pm with Hickory Tavern catering. $25 per person. Bottle Cap is collecting business and winter attire for church in the streets. Prayers for Johnny Utah’s wife that is struggling with back issues.
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