November 16th, 2016 By Grinder

5 of Skywalker’s finest decided to get out and inhale as much of the smokey air as they could.  We looked around the parking lot a few times to see if @Tugboat was hiding in the corner doing burpees…. no dice.  Off we go!

Mosey up and around for some warm-ups:

• SSH
• CP
• Deep Squats (low as you can go, try to touch your elbows to the ground)
• Merkins
• Diamond Merkins

The plan was to partner up and play on the stairs for a while but, with an odd number of PAX, an audible was called.

Grab some wall-  10 Muscle ups then hold peoples chair.  Repeato

Indian run down the hill to the BBall court.

• Burpee Broad Jump to mid court, crab walk to other side.
• Bear Crawl to middle, Crawl Bear to other side.
• Lunge Walk to middle, Bunny Hop to other side.
• Suicides (Just for @Harding’s jacked up toe)
• Repeato

Mosey down the the permanently wet field and grab a rock for a circuit of pain:

• 5 Pull ups on the soccer goal.
• 15 Rock Curls
• 25 Deep Squats
• Repeato repeato repeato…  I think we did 5 rounds.

Return rocks to their home… wait a second… we’re still dry.  Better lay down for a quick set of chest presses before we put the rocks back.  That was a close one… the rocks can go back now.

Traveling Mary back up the hill

Finish up with some Freddy Mercury and Mason Twist

COT & BOM

Announcements:

• F3 Christmas party, December 10th, 7pm.  RSVP here.
• Special F3 only workout at Burn Bootcamp this Saturday, 0600.  Harding says it will be challenging.  Can’t wait to find out.  Ends at 0645 which leaves the door open for a double down at Mallard Creek.
• Skywalker winter gear pre order is open.  Order your slice of warm awesomeness here.

MoleSkin:

• Thanks for following along this morning.  The goal was to strengthen the shoulders and upper back while giving some special attention to the legs too.  Hope you got what you came for
• Good mumble chatter about smoking mirrors and winter gear.
• Have a great day men!

Skywalker

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