Five PAX posted to a section of heaven dubbed Animal House Chapel Hill.  Moon, 99%.  Wind, Gusty.  Temp, Mild.  Let’s get some.

Warm Up (IC)

• SSH x20
• WMH x20
• Imperial Walkers x20

The Thang

Mosey to the track.

Part I (The Murph):

• 1 Mile run
• 100 Pull-ups
• 200 Merkins
• 300 Squats
• 1 Mile run

Plank it out.

Part II (The Flame Out):

• Dips x40 (2 sets of 20, single count)
• Grip Strength x30 (hand swaps 2 sets of 15)
• Top Guns x20 (2 sets of 10)

Mosey to the basketball court.

Mary

• Russian Hammers x20 IC
• Flutter Kicks x20 IC
• WWIIs x20

COT/Skine

We’re thankful for the camaraderie, fellowship, and strength F3 provides.  We carry those benefits with us as we make a positive impact in others’ lives and hopefully bring more men out in the gloom.

Thanks for the opportunity to lead!

Avalanche