No burpees no sandbags today, just going for a good burn to the core.




Dates: 2019-11-21

Where: vineyard

QIC: Trill

Number of Pax: 8

Pax Names: Lizard King, Saluki, SIlverado, Foosball, Tiny Tat, Mouth 2 Mouth, Nesquik, Trill

Warm-O-Rama: Sun gods OYO
20 SSH IC
10 Sumo Squat thruster IC
10 merkins IC
10 LBFC's

The Thang: -Mosey to grapes of wrath (large hill), one backwards run up the hill, 10 squats oyo
-Mosey to mill creek low wall, 10 dips IC, 10 twisted mountain climbers IC 3 rounds
-Mosey to RR HS front wall for two rounds of jackass merkins, 10 IC each round
-BAck side of HS, Bruce Lee routine, 3 rounds of six ab exercises for 20 reps. In between rounds bunny hop steps up run to next set of stairs and crab walk down. AB exercises were: LBC's, Leg raises, heel touches, big bois. freddy mercury, oblique crunch
-mosey to back lot gate, bars to chess 10 overhand grip, 10 underhand grip
-Indian run perimeter of parking lot
-Plank Mary for last two minutes, elbow plank, back to hands, left hand, then add right foot and so on..

COT: prayers for Gambler's son Karson, Silverado and his M, prayers family Hasbro has mention for on their lost.
announcements: F3 mission, plant small men.. workout groups. Saturday convergence, hope for lights volunteer, and events to support F3Toby.

Naked Man Moleskin: -Great be back out in the gloom
-good to see PAX from the clinic getting out to the vineyard

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