November 27th, 2018 By Hipbone

29 degrees made for a crisp morning with 23 Pax (including 2 Passport Travelers) posting to get it done as Q celebrated 5 years of this crazy thing called F3.

Mosey to Health Alliance parking lot

• Slap Jacks x 25 IC
• Cotton Pickers x 10 IC
• Arm Circles
• Mt. Climbers x 25 IC
• Count off 1-2

Mosey to Belk Parking Lot

The Thang

Simple Circuit (Group 2)

• 5 Burpees, Run to Next Station
• 5 Sidewalk Merkins, Run to Next Station
• 5 Core Killers, Run to Next Station
• 5 Star Jumps, Run to back to start
• Rinse and Repeat until Timer Returns

Timer – (Group 1) Indian Run around Mall with last man pulling 70 lb sled (ye’ old ball & chain) to front

Switch – Group 1 got 2 laps/Group 2 1 lap before time was up

Mosey to Mary

Mary

• Core Blast (new no name exercise, low flutter, KGBs, Hello Dollies, LBCs) with Bridge Recovery
• Hip’s Yoga Shit & Balance

Moleskin

Thanks to Motown (Passporter from Boondocks) who randomly found me in Belk lot setting up this am for some help unloading the ball & chain.  Awesome, loud group this am….love it!  Mary sounded like a sports bar.  Great effort by all except Group 2 seemed unfamiliar with Indian Run protocol.  Everyone stayed warm I believe.  Lots of hot air at Mary in addition to all the talking (hope those individuals felt better afterwards).  Big turn out for coffee which is the ultimate reward on a cold morning.  Thanks to everyone that helped Q compile list, especially Fire Chicken that helped me with the last missing name…..which was the Q himself.

This week’s special events:

• Wednesday Night – Trickdaddy Mission Talk at Parkwood Baptist – 7pm
• Thursday Night –  F2 Bonfire – 7-9:30pm

Aye, Hipbone

“Live life like someone left the gate open”

 

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