Warm up:

SSH x 20, Willie MH x 10, Arm circles, Merkins x10

Mosey to Town Square, plus some to find new walls (the ones in front of WSM are gone!)…

At the wall, two sets of the following:

• Dips x 10
• Step ups x 10 one leg, then the other
• Durkins x 10

Set up on the road around the village green. No thinking, just doing. No ladders, no math, maximum effort. Four stations, twenty reps at each station:

• Burpees
• Body Weight Squats
• Carolina Dry Docks
• WWII

Repeat. And again, until everyone returned to the burpee station. Your choice as you wait: plank it out, or burpee it out.

Head up to the stage on the green, line up across the stage for Bear Crawl to other end of the green. Lunge walk back.

At the stage, plank variation – left arm up AND right leg up, hold. Then opposite.

Mosey back for Mary:

• LBX x 25
• Heels to Heaven x 15
• Russian Hammer x 15
• Boat/Canoe (thanks @Spooky)
• Mahktars (thanks @Deanwormer)
• Long (not) Slow Flutter x 25 (thanks @Slug)
• Plank variation stretches (thanks @Lopair)

COT:

Announcements: @Moore and others Rucking today/tomorrow. Party at Unwin afterwards.

Look for an announcement on a new southern site in DTP (downtown Pittsboro) starting in December. Wednesdays, 5:45a. @Yanni, @Bunyon, @Ito for more info or if you know guys we can reach out to.

Prayers: LP starts chemo Monday. Please keep him in your thoughts.

As we circled back to repeat our four station exercises, so to we circle back in life to hard things. Some parts of life are smooth and easy, and others require much more grit and resolve. Sometimes we just have to grind it out. As we close out this work week and look forward to the weekend, let us remember to take the physical, mental, and emotional strength we gain from F3 to our families, friends, and communities.