15 strong men showed up on this fine crisp morning to challenge the four corners of pain.  Here is what they did:

The Thang.

A little warm up of slow squats, windmills, mountain climbers, merkins, and SSH.

Mosey around the parking lot while we did some butt kickers, karoke, and high knees.

Circled up and counted off in fours.   We had four stations where we did the exercises on the Que cards for two minutes and rotated to the next station.

First round consisted off overhead swings, Murphy press, bombjacks, and merkins.  When we rotated we lunge walked with our bells to the next station.

This is where the fun started as we did three rounds of suicides across the parking lot.  Change Order suggested I was worried about him becoming big boned and that’s why we did all the running.   I said no way!!!!

second round consisted off rows, curls, skull crushers, and burpees.   Burpees were in honor of Trucker who Fartsacked it.

Back to the sprints where all had fun running up and down the parking lots.  We then circled up for a little AB LAB to finish out the morning.

COT

ANNOUNCEMENTS:

Christmas Party this Friday at the Spratt building and don’t forget your gift for CAH.  Joe Davis run coming soon,  F3 dads on the 13th.   Several other announcements all on the F3 website.