Golden Corral – The AO that has been revived in recent months thanks to the leadership of Lutefisk.

13 men met at the Harris Teeter parking lot in the gloom on this cloudy morning.

Started with the disclaimer and we were off.

Warm Up

• Mosey to HT doors
• 50 YD Bear Crawl
• Wind Mill X 10
• Imperial Walker X 10
• SSH X 15
• Merkins X 10
• Mountain Climber X 10
• Recover and mosey behind red bowl

Once we got behind red bowl I instructed the PAX to partner up.  Size doesn’t matter but what matters is accountability and camaraderie.  Those two things have been a huge part of my success ever since I started F3.

Activity 1

• Partner 1 50 YD Wheelbarrow
• 10 Merkins
• Partner 2 50 YD Wheelbarrow
• Run back to the beginning (Elbow plank waiting on the 6)
• Partner 1 50  YD Wheelbarrow
• 20 Merkins
• Partner 2 50 YD Wheelbarrow
• Run back to the beginning (Elbow plank waiting on the 6)

Mosey from Red Bowl to Bakers Buzzin

Activity 2

CLIMBING LADDERS

7 stations.  Start at number 1 then move to number 2 and then start over.  Keep climbing the ladder.  You get the gist.

• 1st cone 10 Burpees (run to 2nd cone)
• 2nd cone 20 Hand Slap Merkins (Bear Crawl to 3rd cone)
• 3rd cone 30 Carolina Dry Docks  (Crab Walk to 4th cone)
• 4th cone 40 Squats (run to 5th cone)
• 5th cone 50 Flutters SC (Bear Crawl to 6th cone)
• 6th cone 60 LBCS (Crab Walk to the 7th cone)
• 7th cone 70 Shoulder taps (Run backwards to the 1st cone)

All the Pax completed 5 out of 6 rounds and one group was halfway done with the final round before we had to mosey back to COT (Fishsticks was waiting for us).  We got in just under 3 miles and around 600 calories burnt.  Excellent push by the PAX.  There was very little mumble chatter towards the end coupled with some moaning and groaning.  Big win for the QIC.

FINAL NUMBERS (Including warm ups)

• 50 Burpees
• 140 Merkins
• 120 CDDS
• 120 Squats
• 100 Flutters
• 60 LBC’s
• Several Miles
• The last group can add 10 burpees, 20 Merkins and 30 CDDs to their total

Announcements were covered.

Prayers were said for Change Order’s mother, Pothole’s truck and safe travels for Fishsticks   and his family.

Thanks for the opportunity to lead Lutefisk!

Mile High out