AO: f3dawghouse
Q: Slash
PAX: turbine, Buck
FNGs: None
COUNT: 3
WARMUP:

Mosey’d to the courtyard

THE THANG:

YHC forgot to do an actual warmarama and got to it with the thang…

Four corners inside the courtyard, three exercises at each corner with a 1.25 lap around to the next corner.

Corner 1:
15 Merican
15 squats
15 LBCs

Corner 2:
15 CDD
16 lunges (8 each side)
15 Freddy mercks (2-ct)

Corner 3:
15 fwd arm circles
15 bwd arm circles
15 crunchy frogs

Corner 4:
15 Tyson’s
15 sumo squats
16 pretzel crunch (8 each side)

Repeato one more round and then mosey’d to the ticket booth.

We took turns calling a rotator/constant exercise.

YHC –
15 bench dips (rotator)
Mericans (constant)

Turbine-
15 decline Mericans (rotator)
RBCs (constant)

Buck-
15 step ups (rotator)
Plank jacks (constant)

We mosey’d to the sidewalk near the car circle and did a warmarama. It’s not an F3 workout with some SSH and penny pickers (with the clapping)! Turbine mentioned that he has yet to find any pennys in all his years with F3.

MARY:

Peoples Mary:

LBCs
Side plank bridge
Low flutters
Dying cockroach
Pretzel crunch
Superman pulses

ANNOUNCEMENTS:

12/12: Afton/Dawg House Christmas party @ High Branch Brewing

COT:

Bucks sons Navy career plans
Anna and her child and parents
Buck and Guinness drumming up some new recruits next week

Thank you Buck for pushing us to workout the entire time! It was an especially cold morning. We started with just Turbine and I and I was prepared to do a 30 minute workout and then head to CFA early for some coffee… but you showed up during the four corners and motivated us to finish out the 45 minutes… I’m glad we did. I appreciate your leadership!