YHC gets juiced to Q his home court at the Big Dance. 19 PAX showed up eager to earn some turkey.

Warm-Up
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• Windmills X10 IC
• 5 burpees because Low Tide was late
• WMH X10 IC
• 5 burpees because Justice was late.
• Mountain Climbers X10 IC
• 5 burpees because Porterhouse was late.
• 5 burpees because Kia was late.
• SSH X 20 IC

Unnecessarily Difficult High/Low Plank Explosion
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• “Wishbone” by Clutch is the only Thanksgiving-related song with enough juice to accompany an F3 workout.
• PAX assumed the plank, YHC lead an up/down cadence in rhythm, with accommodations for time changes.
• The turnaround hits a 1/4 beat.  Methinks that that the bridge is in 7/8 or 7/4. (Try clapping to a 7/8 beat.)
• The time signature changes made for some awkward holds and added to the degree of difficulty.
• PAX probably did ~60 or so 4ish-count high/low planks — YHC didn’t count due to his own suffering.
• YHC took great pleasure in the immediate drop in mumblechatter and the subsequent groaning and grumbling.
• Magellan raised the valid concern that PAX will now hate Clutch, his all-time fave.
• YHC suggests that you don’t hate Clutch — if only for this doom groove trombone funk jam.

Hill Work
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• Mosey to Compton — street in Durham, not city south of LA.
• 25 derkins on the curb.
• Backwards run up the hill — longer, steeper, and curvier than expected.

Carolina Circle Ladder
—

• 3-exercise circuit — burpees, squats, merkins
• Lap around the circle, 5 reps of each.
• Lap around the circle, 10 reps of each.
• Lap around the circle, 15 reps of each.
• Lap around the circle, 10 reps of each.
• Lap around the circle, 5 reps of each.
• Bonus lap around the circle.
• Bonus 25 merkins because Bells unknowingly hit the merkin bonus power up.
• Props to Biggie Smalls and Justice for leading the charge here.
• All PAX were gassed after this.
• Mosey back to tennis courts.

Mary
—

• 25 bonus merkins
• LBC x30 IC
• Heels To Heaven x30 IC
• American Hammers X20 IC
• Superman ROF x4 count
• 20 bonus merkins

COT
—

• Announcements — Tobacco road 6am Thanksgiving AM.
• YHC asked PAX to acknowledge sweat puddles, proclaiming them to be weakness that has exited the body.
• Welcome FNG Mr. Green Jeans.
• No spoken prayer requests.
• YHC closed the proceedings with a prayer of gratitude.

Notes
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• Like all of you, YHC is feeling especially grateful for many good things in his life this week.
• He’s grateful for Bells for inviting him out to an F3 workout back in May.
• He’s grateful for Knope for serving as his F3 spirit guide.
• He’s grateful for all F3 PAX that put in the work every day.

For Thanksgiving we had ‘tatas,
Succotash and rutabagas.
Then came turkey from the oven.
Broke the wishbone.
Covenants were sealed and set.