AO: f3rollingstone
Q: Big Tuna
PAX: Jobu, Remy, Detention, SchoolBus
FNGs: None
COUNT: 5
WARMUP:
Worked out way over to the school entrance with toy soldiers, lunges, over the gate, etc, and then to the parking lot for typical warm-up – SSH, plank jacks, shoulder taps, mericans, windmills, air press, arm circle, etc. (IC, 10x)
THE THANG:
Back to the school entrance and grab a block. Two groups of five exercises with 20 reps/exercise – 100 reps/round. After each round – alternated with run / down back on the driveway or block carry the TI Trail. Group 1: thrusters, b/o row, curls, decline mericans, flutter kicks. Group 2: swings, upright row, tricep extensions, incline mericans, V-ups. Great work – if you completed all 10 rounds – that was 1000 reps total.

ANNOUNCEMENTS: Happy Thanksgiving – have an awesome day. Black Friday convergence tomorrow – 7AM. Heatstroke is buying afterwards at Primal and has offered an added incentive with extra FF bonus points for posting ! Enjoyed some 2ndF at coffeeteria afterwards with heatstroke and LoveSeat. Lowes Foods has some tasty coffee at a good price.

COT: Be thankful today and every day for the gift of F3 – pass it on, I’m thankful for everything I have and need to continue to show gratitude today and everyday! Always an honor to lead this group!