November 26, 2019

Mustang Sally

THE SCENE:

54 Degrees and Cloudy. It is Darkest before Dawn

F3 WELCOME & DISCLAIMER

By participating you assume full responsibility.

WARM-O-RAMA:

Exercise

Rep Count

Cadence

Burpees 15

OYO

Side Straddle Hop 25

IC

Arm Circles Forward 10

IC

Arm Circles Backward 10

IC

High Knees 20

IC

Stretch 30 sec

OYO

THA-THANG:

Exercise

Rep Count

Cadence

Merkin Field Run
Run

1/2 Soccer Field

Diamond Merkins

25

OYO

Run

1/2 Soccer Field

Military Merkins

25

OYO

Run

1/2 Soccer Field

Standard Merkins

25

OYO

Run

1/2 Soccer Field

Wide Arm Merkins

25

OYO

7 of Diamonds Increase reps +7 each round
Round 1
Merkins 7

OYO

BBSU 7

OYO

Squats 7

OYO

Calf Raises 7

OYO

Round 4
Merkins

28

OYO

BBSU

28

OYO

Squats

28

OYO

Calf Raises

28

OYO

Frisbee Roulette
Pax calls out exercise, throws frisbee and everyone sprints to it. # of Seconds = Reps + 10

OYO

We had 7 PAX so we did 14 rounds of exercises with an average rep count of 18ish. We bear crawled once as the frisbee took a roll back towards the group. It was dealers choice and we did a nice variety of exercises.

MARY:

Exercise

Rep Count

Cadence

Flutter Kicks 25

IC

American Hammer 20

IC

Box Cutters 15

IC

High and Low Plank 1 Min

IC

COUNT-OFF & NAME-O-RAMA:
7 PAX – Bombay, Hacksaw, Hello Kitty, Landline (QIC), Peeping Tom, Skids, Utah

CIRCLE OF TRUST/BOM:
Giving Thanks. Many of the things we have we take for granted. Good health, food to eat, a warm place to sleep, clothes to wear, a personal vehicle to drive, a loving family, and helpful friends. Asked to PAX to reflect and give thanks for all that the Lord has provided to us and to think and pray for those that don’t have the basic necessities.

MOLESKIN:
So during PLC a brand new white mustang pulled into the parking lot, a young girl (we’ll call her Mustang Sally) got out of the car (she was driving) and walked through the parking lot in her socks into the public park restroom. She entered with a small bag and returned with the same bag and a large cup. They (she and a passenger) then proceeded to drive to the other end of the park and sit in the parked car. We assumed drugs might be involved!?! Just a weird observation. They then followed me out of the park. I flexed and they fled.

ANNOUNCEMENTS:
Convergence on Thanksgiving at Blazing Saddles

QIC:
Landline
Workout Date: