4 PAX did a modified Murph this a.m. We ran to the Crossfit gym, and knocked out as many sets as possible of 5 pull-ups, 10 merkins, and 15 squats. YHC cut the group off at 0522 to make it back for the M.E. on time.

9 PAX, including a later Misery, circled by the flagpole for the start of YHC’s 4th year of F3.

Warm-Up: All in Cadence

• SSH x30
• Windmill x10
• Seal Claps x10
• Overhead Claps x10
• Lunges x10
• Slow Merkins x10

The Thang

Knope had told me about the Moon that was going to be suspended in CCB plaza by the bull statue, so YHC lead the PAX over. Unfortunately, there was no moon to brighten up our morning. Apparently because of the storm and high winds, they had to postpone the Moon. Very disappointing news, but YHC had to get over it. We partnered up and completed a quick dora in CCB plaza. Each pair, and one group of 3, was responsible for 50 burpees, 100 merkins, and 150 jump squats. Once the last pair finished up, we made our way to the new downtown library.

Huge thanks to Banana Split who took us over here about a month ago. The new library is a very diverse location and perfect for F3 workouts. We started off with bunny hopping the steps and completing 20 merkins at the top. Repeat two more times. YHC then lead the PAX around the side of the building and down a set of steps towards the lower parking lot. Along the way, YHC noticed a rock garden with handheld rocks. All PAX grabbed two rocks and we circled up at the bottom of the steps for some PT.

• 10 side shoulder raises in cadence
• 10 shoulder press in cadence
• 10 front shoulder raises in cadence

Next, YHC instructed the PAX to hold the rocks by their side with their hands on top of the rock, so that they had to use their grip strength to hold the rocks. We completed two laps going up the steps and down the ramp on the opposite side. The original idea was four, but YHC audibled as his forearms were burning before he completed the first lap.

Finally, we got into groups of 3 to do 3-man carries around the lower parking lot. Some groups had it easier than others, as we worked to complete 2 laps around the parking lot. YHC then lead the way back to City Hall.

Mary: In Cadence

• Flutter Kicks x30
• Box Cutters x20

COT:

• F3 Family BBQ from 1100-1500 on November 16 at the Outdoor Education Center
• Toolbox took us out.