Q: Miyagi ,
PAX: Holy Water, Pigskin (160/175), Precious, Birdie (110/150), Miyagi, Egg Fry
FNGs: None
COUNT: 6
CONDITIONS: very cold, ground was covered in frost
WARMUP:
– shoulder blaster (LBAC’s, pool pissers, air press, overhead claps, seal claps, thumbs behind back, cherry pickers, Moroccan night clubs) – Holy Water moaned and complained a lot during this
– windmills
– SSH’s
THE THANG 1:
Travel across the green and back, always plank for the six.
– Alligator merkins across green and backwards back
– Rifle carry
– One legged hops across green, and other leg back
– Rifle carry
– Bear crawl across green, and crawl bear back
– Rifle carry
– Turtle crunch across green, switching sides halfway, plank for the six, then inchworm merkins back
– Rifle carry
– Army crawl
– Rifle carry
THE THANG 2:
15 minute AMRAP: decline merkins & single arm rows.
Start at 20 reps of each, then decrease by 1 each set.
Most PAX had at least started the round of 14 reps, some finished the 14 reps. YHC completed the round of 13 reps.
MARY: 1 minute plank with some mumblechatter
ANNOUNCEMENTS: CHRISTMAS PARTY ON DECEMBER 20th
COT: pray for Neon’s wife’s job search, Holy Water’s family, Miyagi’s knee, prayers unsaid
F3 has been hugely impactful in my life over the past 2 years. I have become a better man and made many friends, and I look forward to the continual growth and connections I’ll have in my future with F3!g
