Warm-Up

• Imperial Walkers
• Overhead/Seal Clap Combo
• Slow Squats
• Good Mornings
• Pax Choice

Main Event

Elevenses with Bricks.

• Brickees and Bus Drivers. Brickee: Like a Blockee, but with bricks.  Hold brick in each hand.  Drop down and do a burpee on the bricks.  Upon return to standing, overhead press bricks.  Bus Driver: Hold bricks out in front and rotate arms back and forth as if you were turning a steering wheel.  [Editor’s note: these suck].  Brickees = SC, Bus Drivers = IC.  Do 10 Brickees and then 1 Bus Driver.  Next, 9 Brickees and 2 Bus Drivers.  So on and so forth, with combined count always equal to eleven.
• Nutcrackers and Sit-Ups with Brick. Nutcracker: Fresh from the Lexicon, thanks to Rambler – With a brick in each hand held overhead, perform a lunge. At the same time, lower the arms and bring the bricks together between the legs. Return to the standing position, raising the bricks back overhead.  Sit Ups with Brick: Hold brick in each hand and extend arms straight out.  Do a sit-up.
• Merkins and Overhead Press. Merkins with hands on bricks; single count.  Overhead Press = In cadence.

Shits and Gigs.

Petri Dish (courtesy of Petri from his VQ a few weeks ago): Lay flat on your stomach, Superman-style.  Extend arms straight forward.  Raise hands x 10.  Rotate arms out to side (i.e., 3 and 9 o’clock).  Raise hands x 10.  Rotate arms back so that hands are by your hips.  Raise your hands x 10.  Then ‘clap’ hands, moving hands from hips to out in front of your head x 10.

Mary

• Dancing Chilcutts (just so I wouldn’t make Splashback a liar)
• Boxcutters (more love for Splashback)
• Gas Pumps (secretly hoped they’d work their namesake magic on Paper Jam and we’d get treated to an otherworldly toot to rival his from The Big House)

Announcements

• Angry Beaver Part Duh Ruck Event, 11/21. See Slack or message Rambler for details.
• Boyardee will be experimenting with later (i.e., 0700 start) workouts on Thursdays. Message him for details.
• Southern Village Run Club. Sunday mornings.  See #running channel or message Cousin Vinnie if interesting in participating.

COT/BOM

Thankful as always for the opportunity and the support.  I had the pleasure of my mom and brother visiting us for a long weekend.  Be grateful for your blessings.  Make the most of familial moments.

Moleskin

• Renamed ICE’s 2.0 from Scrum (his ‘kiddie’ name received at Sunnyside) to his young man name of Animal (he’s a drummer). Appears there may already be an Animal in Churham.  Will confer with the Masters of the Universe and see what’s up. Personally, I vote for a drum-off with winner taking the name.
• Big thanks to the group of HIMs from Southern Village for making the trek to the mean, mean streets of BC.
• T-claps to Rambler for naming, submitting, and getting the Nutcracker exercise published for perpetuity in the F3 Lexicon.
• Huffy, as my M was gently reminding him to get ready for a school Zoom meeting: “Mom, but I’m so sore.” Insert maniacal Dad laugh here.
• I saw some post-workout mumblechatter about brick dust in some of the guys’ hair.  I have no idea if I have any dust in my hair, as I can’t raise my hands to check.