November 9th, 2023 By Wexler

Pax:  CPap, Gold Rush, MadDog, JD, Uncle Floyd, Deadhead, Constitution, Othello, Wexler

Q:  Wexler

 

9 Men came out on a beautiful fall morning to do some Island Hopping.

 

Warm up:

Mosey to back of the parking lot

Disclaimer

• 20 SSH
• 15 IST
• 10 Windmills
• 20 Mt Climbers

Mosey back to the front

The Thing:

Starting at one end of the parking lot:

20 Burpees

Run to the next island

20 Lunges (each leg)

Next Island:

20 Merkins

Next:

20 WW2 Situps

Next:

20 Carolina Dry Docks

Run up the hill and do 20 Jump Squats

Run back across the parking lot and repeat at 15, 10, 5, then back up 5, 10, 15

Mary:

• 15 W
• 10 Slow Freddy Mercury’s
• 12 Side Crunches (each side)

COT:

Announcements:

• 11/11 – Pot Luck Party at Othellos
• 12/2 – Christmas Decorations at Kannapolis Orphanage – There will be two shifts from 9-12, 1-4.  They are accepting kid friendly decorations and lights but really need the man power
• 12/2 – Quarry Crusher  Race Sign up here!
• 12/16 (date TBD) Setting up the Children’s home with a movie at the Gem Theater
• 1/12 – Mount Afton Challenge – Sign up Here!

 

Really great work out there this morning!  Was pretty dark so I didn’t get to see everyone but you were ahead of me.  Really great conversations on our side of the lot with Mad Dog and JD.  One of my favorite things about F3 is taking the time to really get to know the guys you are working out next to.  We may all feel like we ‘know’ the guys as we see them a few times a week or month but to actually just ask questions and hear what they have going on is great!  F3 can really be whatever it is you want and the more you reach out and get involved the more you will get out of it!

 

Thank you for allowing me to lead and encouraging me to push myself!

 

Quote of the Day:  “In a growth mindset, challenges are exciting rather than threatening. So rather than thinking, oh, I’m going to reveal my weaknesses, you say, wow, here’s a chance to grow.” —Carol Dweck

Harrisburg, The Ridge

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