15 Men got their Friday started off right in the cool gloom of the Swamp.  12 stayed with YHC, and two went off for Ruck adventures.  Here is what we did:

The Thang:

Cruise out of the Best Buy lot and head towards the two traffic circles in the center of Rivergate.  Run one lap around the first circle, and then Karaoke around.   Jog to the second circle, Karaoke the oppposite way around, and jog back to the parking lot near the fountain for COP:

All in Cadence:  SSH x 50, Merkin x 10, Squat x 25, Windmill x 20, IW x 25, Pretzel crunch x 15L/15R, Mountain Climber x 25/hold/left arm, left leg high/regular/right arm, right leg high/regular/6″/regular/6″/regular/6″/regular, then recover

Mosey to the fountain and find a spot in front of a cement ledge (varsity) or bench (junior varsity) for Jumps and Presses

10 box jumps OYO, 20 merkins

10 box jumps OYO, 20 wide arm merkins

10 box jumps OYO, 20 diamond merkins

10 box jumps OYO, 20 Carolina dry docks

10 box jumps OYO, 20 Burpees OYO

Mosey to the front of Marshalls and line up for crosswalk suicides (fairly long – crowd pleaser):

Round 1: Suicide to 2nd and 3rd cross walk, then 25 LBC’s at start

Round 2:  Suicide to 2nd and 3rd crosswalk, then 25 American hammers at start

Round 3:  Suicide to 2nd and 3rd crosswalk, then 25 Rosalitas at start

Jog back to Best Buy for COT

NMM

Ahh – what a perfect morning for F3!  Cool temperatures, clear skies,and the trees lit up for the holidays.  The Swamp had a special feel to it this morning.  I am almost at a point where I am comfortable knowing my way around this AO, but it’s so big, I still had to do a pre-workout recon this morning to make sure I had my bearings.

We had a solid group today and everyone pushed through 5 rounds of box jumps, and the long suicides.  Well done, men!  It’s good to see a regular Steel Creek crowd out here.  Welcome FNG Dirty Bird, who was EH’d and named quickly by Royale.  Make sure to bring this guy back, my friend. It’s  a pleasure and  a privilege to lead the group,  and I look forward to my next visit to the Swamp.

Announcements/Prayers/Praises

F3 Xmas party – plenty of tickets left for this event.  You don’t want to miss.  The week of Nov 16 is our  ‘Welcome Back, Kotter’ week where we are inviting F3 who have been absent for a while to rejoin the workout.   Reach out to someone you know and get them back.  Read your newsletter and check Twitter for everything else.

Prayers for a young son with pneumonia.