A Good Day to Post at Urban Assault
Stretch and Warm up
Lap around Bailey Park to stage
1 Nolan Ryan L, 5 Hand Release Merkins, 1 Nolan Ryan R, 5 Hand Release Merkins ….5 Nolan Ryan L, 5 Hand Release Merkins, 5 Nolan Ryan R
Mosey to Coal Pit. 3 Jump Squats at First Column and increase by 3 each time. (Omaha’d at 27).
Bear Crawl up stairs
Mosey to train tracks/parking deck
5 pull ups/ 5 Burpees. Do first exercise on cardboard run to top of ramp 5 SSH/5 Burpees. Do first exercise on cardboard. Rinse and Repeat
Lower 1. 25 WWII 2. 25 HtH 3. 25 LBC 4. 25 DC American Hammers 5. 25 Crab Cakes
Upper 1. 25 DC Mtn Climbers 2. 25 Plank Jack 3. 25 Dive Bombers 4. 25 Mike Tysons 5. 25 Ski Jumps
Mosey back for Mary
Pray Requests: Blue Steele, Root Canal, Rust Bucket
Announcements: F3 Christmas Party 6:00 Winston-Salem Public House https://www.f3winstonsalem.com/f3/2019-f3-christmas-party-12-14-ws-public-house/
Benefit for Blus Steele Dec 14 Ardmore Barber Shop starting around 5:30 Live Bands, food, beer and fun
Dec 14 Farm Run to benefit Benefit Piedmont Land Conservatory see Wobegon
Dec 13 Run to Sponsor a service dog for Bevo’s son contact info@sagestrength.com to run or donate.
NMM: It was a crisp morning an there was a good showing of Pax with a decent amount of MC at the start. The waterfall was doing a good job of drowning out Bam’s comments but YHC is sure he was giving out sagely advice. To avoid a Zima-mutiny, an omaha was called on when we reached 27 jumps squats. Snookie still had a few jump squats left to finish up after the Pax quit, due to the fact that he actually does exercises correctly. YHC proceeded finish up with him. Lambchop, who was not jumping at the time, commented on the two foot difference between our two vertical jumps. Meanwhile Jar-Jar was sitting with his legs crossed, in a most relaxed stance, at a table waiting for a waitress to bring out a pizza and beer. No one had to heart to tell him Cugino Forino wasn’t open yet, so he gave the requested 10 count and we moved on. Great catching up with everyone, meeting Foghorn and seeing Bird Hole again. Strong work by Dash Pax!
