Q: Quick Release (165/175) ,
PAX: Floaties (109/100), Moen (153/100), Deadhead, Quick Release (165/175), Squeeky, Ted Lasso
FNGs: None
COUNT: 6
CONDITIONS: Mid 40’s!
WARMUP: SSH, Copperhead squats, LBAC, Pool Pissers. Mosey lap around parking deck, grab a coupon and back to parking deck.
THE THANG: Dora 2100
PAX divided into two teams of 3 each.
One PAX at each of two stations (stations spaced 75 meters apart), and the third/fourth PAX carried a coupon between stations (rifle carry, suitcase carry, or front carry), rotating through until all of the reps have been completed.
Station 1:
100 Blockees
300 Goblet Squats w/ coupon
500 LBC’s
Station 2:
200 Merkins on coupon
400 Lunges w/ coupon
600 Flutter kicks w/ coupon
MARY: EMOM … new teams of three selected. Two PAX did exercises while third member ran lap. Reps continued all PAX did a lap. Work continued until all three exercises were completed.
Exercises:
– Foxholes
– Overhead press
– Curls
ANNOUNCEMENTS: 3F volunteer opportunity with Christmas Extravaganza (12/20) … Lawrenceville Lights returns tonight at LV First campground (6-8:30 pm) on Braselton Highway. Open to public. Drive-thru light show will be open TH/FR/SAT nights this week. F3 Christmas party. Check mumblechatter for details. F3Mudgear shirt order active until 12/31/25 (need 12 orders to be filled).
COT: Prayers for injured staff at work and friends with cancer diagnosis.