9 PAX eventually trickled in on a brisk morning at Rashkis Elementary. It was cold enough to be bundled up. Several PAX wore hats to keep them warm. Reminds me of a workout at about the same temperature (35-40 deg) earlier this year that felt balmy after a few weeks in the teens or below. Anyhoo, here’s what went down:

Warm up

Imperial Walkers

Good mornings

Hillbillies

The Thang

Mosey to other side of parking lot with weighted ball.

1 PAX calls exercise and runs w ball to top of hill and back while rest of group does reps of exercise until return. Made it through the entire group: WW2s, merkins (x2), squats, SSH, one hand high planks, and a few others.

Tabata (4x 20 sec on, 10 sec rest for each exercise)

8 count bodybuilders

Squats

WW2s

Jump squats

Mosey to playground with ball and partner up

PAX 1: lap around school

PAX 2: exercise AMRAP (5 burpee, 5 pull up, 10 WW2)

Switch and repeato but do smaller lap around playground and bball courts

Mosy back to start point

Mary

Flutterkicks

Merkin ring of fire

Announcements

Nov 4: Speed for Need Raleigh Marathon/10 k/5k. Opportunity to help push a rider (including Dark Knight!) unable to run the race themselves. This was an absolute blast back in April at the Tar Heel Ten Miler. Contact Red October for more details and to express interest.

Sat, Oct : Spooky Halloween House. Check Slack for details.

COT

Thanksgiving is still four weeks away, but it’s always good to pause to be grateful. I am grateful for this tribe we call F3. You are an amazing bunch, and I find deeply meaningful the time we spend in the gloom doing stupid things way too early in the morning.