Warm-Up
- Ran a loop from launch down Covenant Church Lane, through part of the parking lot, then back to launch.
- 20 x SSH
- 20 x IW
- 2 sets of 10 hand-release merkins, 10 low slow squats w/ bell, 20 swings
First Half
Partner up with like-size bell for catch me if you can farmer carry around the perimeter of the church parking lot. Alternate between 10 hand-release merkins and 10 in-and-out jump squats each time partners switch. Stop just before the entrance to the big field.
Second Half
Line up with bells across the parking lot facing the entrance drive that comes in off of Fullwood Rd. PAX perform called exercise with bell for 40 seconds focusing on form and quality reps, then run to the entrance drive (about 50 yards), perform 5 burpees, run back to your bell. Rinse and repeat. We did the following two times through:
- Reverse Lunges
- Overhead Press
- Squats
- Upright Row
- Deadlift
Extra Time
Mosey up to the big field without your bell. 75% sprint from end line to end line. Plank for about 30 seconds. Rinse and repeat. Mosey with bell back to launch.
Moleskine
Great effort by all. We covered a lot of ground. Thankfully for Horsehead we ended our farmer carry in sight of a porter john. He emerged a short while later and informed those nearby that it was “emotional”. That’s exactly what it would have been for the rest of the PAX if he hadn’t made it there in time. Thanks for the effort this AM fellas. Enjoyed the Q.
Announcements:
- 12/1 – Wheelchair ramp building project with Love, Inc. See Stone Cold if you’re interested in helping out.
- 12/1 – F3 Christmas Party at Seaboard
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