Warmup:

• SSH x20
• Imperial Walkers x 10
• Raise the Roof x 20
• Willie Mays Hayes x 10

Thang 1 – From the Clubhooouse…. To the WALL!!!:

^^(Sorry – I typed that heading up differently at first – but that song just jumped into my head – blame it on a misspent youth I guess…)

YHC reminded all PAX to be good neighbors while moseying – we want to let sleeping neighbors lie and not have a repeat of The Mustang from last Friday….

Mosey to the wall with a few speed bumps/stops along the way:

Stop 1 – Burpees (15 in in Cadence.)

Stop 2 – Bonnie Blairs (10 in Cadence)

Stop 3 – Feddie Mercurys (20 in Cadence)

Thang 2 – Murph Training:

Partner Up for timed activity starting at the pull up bars – 5 minutes of each of the below. P1 runs up to the restrooms and back while P2 does the following. Flip flop until 5 minutes expires and then move to next exercise below. 15 total minutes:

-Pull ups.

-Merkins

-Squats

Thang 3 – Mosey back to Clubhouse:

Stop 4 – 20 Dry Docks in Cadence.

Stop 5 – 20 Jump Squats

Mary:

Crunchy Frogs x 20

Had more planned but ran out of time…

Announcements:

-Sunnyside is on for this Saturday morning – potentially a Halloween Theme

-Next Week is 10 mile Tuesday at the Rabbit – there is also a 5 mile option.

-Murph is November 11 – #bcmurph is the slack channel. Reach out to Bright Idea for more info or to be roped into EC against your will.

-Keep Closer in your thoughts – he has rotator cuff surgery coming up.

-Duplo, Dueling Banjos, RG3 and Stinky Pete are organizing a progressive dinner party to benefit the YMCA – details on slack or reach out to one of them directly for details.

-The Wall need more PAX on the Q-Sheet – pleas e sign up.

-Week of November 11 there will be an organized effort to earn the Chatham 6-Pack. Clown cars will be available to hit The Earl, The Jag etc.

-Spooky is Q-ing AMRAP tomorrow – costumes encouraged.

-Awards Banquet 12/22 at the clubhouse. Bring Beer (not 2.0s or M’s)

–COT: So back over the summer I had lunch with a buddy of mine who was going through a pretty rough time. We talked a lot about his situation but when he asked how I was doing I mentioned F3 and how good it’s been for me – across the board. He showed some interest so when I got back to my office I sent him a couple of things and even found an AO not far from where he lives in Raleigh. He finally posted to his first workout about a couple of weeks ago and now he won’t stop talking about it. So my message today is to keep spreading the word and seeking new PAX – this thing has helped me as I know it’s helped a lot of you. Let’s try and help others find out what F3 can do for them. Until next time. AYE!

–Moleskine: Think we did a pretty good job today of keeping it down while near people’s homes – we should continue to try and keep that in mind when traveling around the ‘hood or at certain AO’s (looking at you Mustang…)