AO: f3afton
Q: Slash
PAX: Huggy Bear, Big Blue, hop_hunter, Bravo, CPAP, hokie_pokie, MetroDog, Spaz
FNGs: None
COUNT: 9
4 years of F3 for YHC! My first workout was The Beast, Qd by Bravo. In his honor, I shall repeato that this morning! But, with a Halloween and Thanksgiving theme.

WARMUP:

SSH
Hillbilly’s
Low slow squat
Mountain climbers

THE THANG:

4 “cones” about 50 feet apart, starting at the Firëláne. Complete the first exercise below at each cone, and complete it again on the way back. Then change to the next exercise.

10 fright jumps
– star jumps
10 Plank Jack-o-lanterns
– plank jack + in and out + merkin = 1
10 mummy sit-ups
– WW1 sit-up with arms straight out
10 gravediggers
– kneeling position, twist and thrust a block over your head, 5 each side
10 pumpkin tosses
– tricep extensions with a block
10 atomic crunches

The pax then grabbed their block and did a Macys day parade march to the far bridge – single file line, slow cadence, on each 4 count we alternated between a rifle carry with the block overhead and then lowering it back down chin-level.

10 gobble-let squats at the bridge
Mosey to hole 1
10 Turkey trots (high knees) IC
5 merkins
Mosey to the bench for some benchies
Mosey to the end of the path
10 Pie raises (block raises)
5 merkins
Another Macys day parade March past the pickle ball courts to the bridge

Put the blocks away and rounded up for some Mary.

MARY:

Crunchy frog
Pretzel crunch
LBCs
J-Lo
Superman crunch

Mosey to go pick up my props

ANNOUNCEMENTS:

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COT:

Prayers for traffic stops injury/recovery
Prayers for everyone traveling
Prayers for folks with housing/food insecurity, and in particular the person(s) we saw camping out in the park this morning.