I had planned on posting at Rameses this week because I was bringing an FNG and he lives right down the street. I figured Rameses would be a great AO and have some great PAX to introduce him to F3. When Gilligan asked if someone could take over the Q for him because of rampant illness in his family, I figured I might as well step up. I was on the Q sheet for next week anyway. It was a wee bit chilly this morning so I figured I needed to keep everyone moving so that we all could stay warm.

Warm up: SSH, WMH, SSH, Manafort GM, IW, HB, ACs, SC, MC, PP

The Thang: Elevens
I have found that 11s is a good ME routine because it offers a good variety of exercises with constant movement. First 2 exercises were merkins and dry docks. Mode of travel was backwards run halfway up the parking lot, with mosey back. 2nd round we changed the exercises to LBCs and WWIIs and the mode of travel was Karaoke. 3rd and final round we switched to parking spaces – each PAX took 2 parking spaces (3 lines) – and mode of travel was lunge/backward lunge and the exercises were Johnny Dramas and squats.

The Thang 2: Pull ups/chin ups using the bars
PAX then headed to the bars on the steps to do 3 sets of 10 of pull ups/chin ups (alternating grips).

Mary: Flutters, Homer to marge, American Hammer, plank holds, some "Yoga"

COT: Prayers to Jerry, Cauliflower's FIL; welcome FNG Amtrak Joe; F3 holiday party this coming Saturday, and last week for F3 giving.