Q: Eeyore
PAX: Mr. Fixit, Waygu (Matt), BlueBird, Carolina Lean, Eeyore, Mr. Beast, Dick Trickle, Pacifier, Wagyu
FNGs: 1 Wagyu
COUNT: 8
INTRODUCTION:
Disclaimer
5 core principles
Mission Statement
Credo
WARMUP:
– SSH (Side Straddle Hops) – 25 IC
– Imperial Walkers – 15 IC
– Willie mays Hayes 10 IC
– Toy soldier – 10 IC
– Merkin – 10 IC
– Bear hug 10 IC
– Big Arm Circles forward 10 IC
– Big arm circles in reverse 10 IC
THE THANG:
Mosey from flag to track, nearly avoiding dead end, up stairs to arrive at coupon pile.
Pax instructed to rifle carry coupon to parking lot and form a straight line where Q introduced the coupon and cardio circuit.
Coupon + Cardio Circuit (4 rounds) x 2
**Round 1:
1. Coupon Exercise: 25 Curls
2. Cardio Exercise: Sprint to the end of the parking lot and mosey back
Pick up the 6 – hold plank or Superman
**Round 2:
1. Coupon Exercise: 25 Overhead Presses
2. Cardio Exercise: Explosion skips down and mosey back
Pick up the 6 – hold plank or Superman
**Round 3:
1. Coupon Exercise: 25 Goblet Squats
2. Cardio Exercise:
– Bounding lunge and mosey back
Pick up the 6 – hold plank or Superman
**Round 4:
1. Coupon Exercise: 25 tricep extensions
2. Cardio Exercise: Bernie sanders down and mosey back
Pick up the 6 – hold plank or Superman
Pax then completed the finisher below:
Finisher: Coupon Complex – 1 min AMRAP
1. Coupon Thrusters
2. Coupon curls
3. Coupon lunge twist slams
4. Coupon man makers
45 second rest
Repeat
Rifle walk back to coupon pile at 5:53
Mosey to flag for Mary
MARY:
LBCs – 20 IC
Flutter Kicks – 20 IC
Plank until 6am
ANNOUNCEMENTS:
Do hard things (DHT) coming up – see slack posts
Macon half marathon – macontracks.org/events/macon-music-half-marathon/
Gobbler challenge F3 event on Thanksgiving
Ultimate pax challenge – in process
COT – 6TH MAN:
FNG Waygu (Matt) welcome! Lost a friendly wager to Eeyore to end up at F3, but excited to be here.
PRAYER REQUESTS AND PRAISES:
Praise for our new brother Waygu (Matt) and his new baby girl. Thanks for his service as a detective. Prayers for his continued safety.
Prayer for the country and election tomorrow. Pray for peace and unity.