AO: f3dawghouse
Q: Honey Do
PAX: Ticonderoga, turbine, Honey Do
FNGs: None
COUNT: 3
3 came together for a cool morning of slingin our pumpkins around (it is October now, some pumpkin themed things are ok, right?). It was good to see Ticonderoga back out with us, and always a pleasure to have Turbine coming back and keeping the bells a normal part of his routine.

WARMUP:
Toe Sweeps
IST
Penny Pickers
Arm Circles

THE THANG: Tackling a pyramid

Firm Base: 10 reps, 2 exercises, 3 rounds each
1) Curls/Dead Lifts
2) High Rows/Lunges
3) Bent Rows/Calf Raises

Farmers Carry to the light pole and back.

3-6-9-12-15 Pyramid
3 Swings
3 Swings, 6 Overhead Press
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions, 15 Lawnmowers (each arm)
3 Swings, 6 Overhead Press, 9 Squats, 12 Tricep Extensions
3 Swings, 6 Overhead Press, 9 Squats
3 Swings, 6 Overhead Press
3 Swings

Farmers Carry to the light and back

3) Bent Rows/Calf Raises
2) High Rows/Lunges
1) Curls/Dead Lifts

A little remaining time, so people’s choice 3 rounds, 10 reps each
LBC’s/Chest Press/Mason Twist

Try 10 of the IPCs WW3s. Those were fun, look for those in the future.

MARY:
Pretzel Crunch
Low Flutter
Hello Dolly
Narwhal
Quick Stretch of the back

ANNOUNCEMENTS:
– NAMI Event on the 14th.
– Street Cleanup coming, watch for details.

COT:
Prayers for Buck, Turbine’s friend Amy, My friend Lamar, FCA launching at Harrisburg Elementary Thursday.