November 27th, 2019 By Kirk Schultz

Arguably two southern favorites, at least with @Yellowcakes family who likes to return home with both after a holiday visit. That and 10lbs of sausage links @Spauldini landed from the in-laws occupied the pre-circle chatter before YHC called 0530. 7 PAX, YHC prefers to call them men of men, had arrived (even @Pharaoh was on time!) for some pre-turkey day cheer. YHC offered little info on Slack except a good ole calorie burner. I mean who doesn’t want to make extra room prior to the ridiculous amount of food consumed on the hungriest day of the year.

Short mosey with quads, karaoke, high knees and butt kickers for a warm up:

-SSHx15ic

-Mountain climberx15ic

-Cotton pickersx10ic

-shoulder circles

Mosey to the blocks, everyone line up with block on sidewalk facing the parking lot. With the math debacle still fresh on my mind, YHC chose a not so confusing beat down (according to @Pharaoh). PAX will complete the chosen exercise ladder with block, run to the fence for burpees between each set.

-Round 1

1-5 ladder cinder block burpees, 5 burpees at fence

-Round 2

6-10 ladder halleluiah squats, 4 burpees at fence

-Round 3

11-15 ladder low flutter chest press, 3 burpees at fence

-Round 4

16-20 ladder curls, 2 burpees at fence

-Round 5

21-25 ladder LBC’s, 1 burpee at fence

Round 5 designed to be our Mary, YHC called it at 0616!

90 burpees, 1.2 miles (Ticonderoga was stoked because he LOVES to run!) and some quality cinder work, RECOVER!!!!!

Prayers

-Healing for Ticonderoga’s son who has pneumonia

-peaceful Thanksgiving

-Sgt. Isenhour (Cabarrus County Sheriff) and family grieving the loss of his son

-F3 brothers recovering from injuries

-@Spauldini’s father grieving the loss of a friend

-all unspoken prayers

COT

Another fantastic day in the gloom! Tons of no quit, always good to see @Knuckle Sandwich make a rare appearance then dominate the workout. @Pharaoh is back to his old self, fresh off his podium finish at the Santa Scramble. @Talladega made the halleluiah squats look silly, @Yellowcake and @Grassy knoll stayed steady, @Spauldini talked about sausage and fudge while breezing through the burpees, and @Ticonderoga just loved the running. I’m thankful for God who gives me the courage, strength and desire to lead these men in physical fitness. I’m thankful for F3, what it’s all about and the friendships I’ve developed. I’m thankful for my family and the opportunities I’ve had in my life. Take time to reflect on what you’re thankful for and I hope your Thanksgiving is blessed beyond measure.

One last thing, @Pharaoh is hosting dinner at his house tomorrow. @Ticonderoga was nice enough to note to be there at 2pm sharp because old people eat early. Now that’s just funny!

 

Rerun

 

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