59 degrees and a light rain at the start of our morning that gave way to a great beatdown.
Warm-O-Rama:
You know what we are doing, lets Mosey.
The Thang:
Leaving Academy and heading to Broke back Mountain around Mile 1. Burpees at the bottom and mercans at the top - 5, 4, 3, 2 and 1
Run to Alpha Medical, the OG Alpha - 50 squats, 40 lunges, 30 mercans, 20 big boys and 10 burpees.
Shortcut to Wills park trail, run to rec center for donkey kicks 30, 20 and 10. While waiting for the 6, alternating shoulder taps.
Moving on to the Ginger room for some TEA -
Twinkle toes - Al Gore with a calf raise - 50.
Earl Fonda - combo of a Jane Fonda and a sleeping Hillbilly - 25 on each side.
Alternating shoulder taps - 25
Run back to parking lot. With some time left we did sprints with alternating lunges and bear crawl on the way back.
COT:
Donations for Santa Ruck , prayers for Cookie and his occupation certificate to close out a long chapter of building.
Prayers for Thanksgiving travels.
Naked-Man Moleskin:
Always great to get to lead an F3 workout. Thankful!
