Another last minute Q request, this time from 38 Special and Gears. I jumped on this opportunity. Pantheon was were it all started for me on 6/26/16. F3 workout #1 was right here at Pantheon, back when it had a much stronger following because there were fewer Wednesday options. The workout I led today was the same workout presented that day, led by Jekyll. It was just as ugly today as it was back then.

Only 3 of us on this chilly morning, almost 30 degrees out. No FNGs, just beasts ready to hit it. Disclaimer was disclaimed, and off we went.

Nice run to Memorial Gardens and Veterans Park. Triangle up around the flag.

COP:
15-20 of the following
SSH, WM, IW, MNC, and STRAWBERRY pickers (cherries are on trees fellas)

The Thang:

Mosey to the grass field park near Trailhead park, to the trail that leads up to the dreaded power lines and Heart Attack Hill. At the end of the field is a nice little trail hill that leads up to Cascading Pines Dr. At the base of that hill is the north end turnaround. Then we ran up the hill, crossed the road, and continued up to the top of the hill next to a power line. That is the south end starting point. Between the two is what’s known as the camelback. The hills are short, maybe 100-120yds total, but quite steep. There is a little flat area when they cross over the road, but otherwise they’re nonstop.

Run the Camelback.  5 squat on southend, run downhill, 5 jump squat on Northend, run uphill back to start.  1 round is down and back up. 5 rounds total.

Afterwards we did some body destroyers while discussing what we are thankful for and why.

Run Camelback: 5 side squat (2-ct), run downhill, 5 Mary Catherines – essentially a jump lunge w arms overhead (2-ct), run uphill back to start, 5 rounds total.

Altogether that was 10 rounds of that hill, about 1.5 miles. Ugly.

Back to the Memorial Gardens. More exercises and ab lab.

Pledge of Allegiance

Back for COT, announcements, P&P.
* READ YOUR NEWSLETTER
* Prayers for those who may not be as joyful over the holidays for various reasons. Reach out and let them know you are there for them
* Prayers for those traveling.
* Prayers for health, healing, patience
* Praises for the blessings we have, including everyone in our lives
* Praises for F3 and what it has done for everyone, both PAX and community

Thank you for the opportunity to lead. Have a happy Thanksgiving. God bless.
– NASA