November 7th, 2017 By Wexler

…if you don’t do it, you can’t complain.  Get out and Vote today!  12 Men came out this morning under the Tuesday Morning Lights to get a little stronger while only slightly grumbling about the running.

Warm Up
:
Mosey to far parking lot
Disclaimer
SSH x20
IST x15
Windmill x10
Burp Merks X5 OYO

The Thang:
Mosey back and split into two lines

Eqyptian Run (Walking lunges with Pax in back sprinting to the front) down the parking lot to the Ridge

15-1 Ladder up the Hill – Merkins/Prison Squats

Mosey to the far parking lot, @Tumbler calling the audible due to too many cars and moseying back to the original lot.

Suicides – 5 Rounds with 5 reps of Exercise at each line

• Burpees
• Calf Raises
• Carolina Dry Dock
• Reverse Lunge (each leg)
• SSH

Mary:

• LBC X20
• Low Flutter X20
• Pretzel Crunch X15 (each side)
• Low Dolly X20
• W X10

COT

Announcements:

• Red Friday continues this Friday 11/10. Come one, Come All!
• Santa Scramble on Saturday 11/18 in Concord.  Sign up today as the team with the most attendees can win $1000.  Make sure you register under ‘F3 Nation’ to be counted.
• Bradford Park Turkey Trot on Saturday 11/18 in the morning. Plenty of time to do this as well as the Santa Scramble.

Moleskin:

Great job everyone!  You guys crushed it today.  I was running out of things to do with how fast you were finishing everything.  As always, thanks for the opportunity to lead!

Quote of the Day:

“Life is like a boxing match. Defeat is declared not when you fall but when you refuse to stand again.”  – Kristen Ashley

Harrisburg, The Ridge

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