EC

Well-attended. Meaning, YHC and Harbaugh. Good stuff. 5K+

Warm Up:

SSH x 25

Willie MH x 10

Arm Circles x 10 (F&R)

Mericans x 10 (CC)

The Thang:

Mosey to stairs by Kenan heading to Bell Tower lot. Bear crawl down, hold plank

Mosey to hill by Bell Tower. Lunge walk up, hold plank at top. Then plank variation – L arm and R leg up for 10 count; then opposite.

Mosey to wall in front of Wilson Library

Dip x 15 (CC)

Durkin x 10 (CC)

Step Up x 10 (single count) for R leg, then for L.

REPEATO.

Mosey to Davis Library covered walk

First up: Usain Bolts: 2 runners sprint to end and back, leaving PAX with exercise. Double Merican Burpees, Russian Hammer, BTTW

Next up: Bear crawl love. From start point, bear crawl to end, with 5 burpees at each set of double columns

Mosey to Fetzer

Pull up/rows on handrail x 12. Switch grip from over to under hand. REPEATO.

Mosey home.

Mary: 

WWII x 20 oyo

Russian Hammer x 20

LBC x 20

Boxcutter x 20

Sprinter’s crunch (hold for 10 count, switch sides). REPEATO x 3

COT/NMS:

Announcements: you’ve seen it on Slack, but a reminder – RamAir’s annual Farm Party benefitting Linberger Cancer Center is coming 11/4. www.thefarmpartync.org

Today we pray and think of LP as he recovers from surgery last week. We also welcomed an FNG (Dogwood) who found us through Champ. These two exemplify F3. It’s not about the workout, its about the fellowship. Supporting our brothers, welcoming new ones. Every day. Go forth, and do it.