16 Pax gathered for a post Thanksgiving party at Runde Park complete with running, pavers and some burpees but no Turkey! Whether you smoked it, deep fried it, backed it or went turkey free we all have a lot to be thankful for! I am very thankful for how F3 and everyone in it has been a positive influence on me and each other throughout this past year! #F3counts

The Thang:

Cable Guy QIC

Run around the trail

COP in the parking lot

25 SSH

12 MC

12 PParker

12 PPeter

25 SSH

5 Burpees

25 Slow Squat

25 SSH

10 Burpees

4 corners of pain:

Split into 2 groups

2, 4, 6, 8 Burpees

2, 4, 6, 8 Merkins

2, 4, 6, 8 LBC

2, 4, 6, 8 Squats

1,3, 5, 7 Burpees

1,3, 5, 7 Merkins

1,3, 5, 7 LBC

1,3, 5, 7 Squats

Hand off to Aquaman QIC

Pick up a Paver

Groups of 3

Group 1: 25 Merkin each arm up on block run to fence and back

Group 2: 50 Paver swings run to fence and back

Group 3: 25 Paver Curls, 25 Paver press, 25 Paver Tricep extension run to fence and back

Group 4: 25 Paver Lunge each leg run to fence and back

Group 5: 50 Paver leg lifts run to fence and back

AB Blast

COT