Staying Dry at Flatline
QIC: Drip
Date: 12/10/19
PAX: Wobegon, Van Gogh, Zima, Turnover, Bam, Cherry Pie, Tar Heel (WB), Mutton (WD), Drip
Mosey to Hall of Justice
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 through Corpening Plaza and back to parking deck.
5 pull ups/ 5 Burpees Do exercise on cardboard run to top of ramp 5 Pull Ups/5 Burpees exercise rinse and repeat
Lower 1. 25 WWII 2 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
Go to Next level: 5 pull ups Do exercise on cardboard run to top of ramp 5 Burpees. Do exer.cise rinse and repeat
Lower: 1. 10 SSH 2. 10 Jump Squats 3. 10 Bonnie Blairs 4. 10 DC Running with Scissors 5. 10 DC Speed Skaters
Upper: 1. 10 Absolutions. 2. 10 Alternating Shoulder Taps 3. 10 Pickle Pounders 4. 10 Monkey Humpers 5. 10 Copperhead Squats
Mosey Back for Mary
Announcements: Lots to do this weekend. Convergence with IS and Purgatory at Hanes park! Q School at 6:30 and Workout at 7. Sage Run to raise funds for companion dog for Bevo’s son. Contact Sage Fitness for details, to run (if any slots are left) or to donate. 5:30 Fundraiser for Blue Steele at Ardore Barber shop. 6:00 F3 Christmas party at Winston-Salem Public House. See BB for details. Sunday Farm Run, See Wobegon for details.
Prayer requests: Healing for Rust Bucket, Blue Steele, Spicoli, Swiss Miss and his son, and Root Canal. Reach out to F3 Brothers you have not seen in a while over the Holidays.
No rain the whole time and route had us working out in dry spots. We even got to see a few Christmas trees. A very determined and strong group of men posted this morning and you would not believe all the compliments Zima, Van Gogh and Cherry Pie were dishing out. (Sorry CP, couldn’t let that pun slip by.) All this talk about payback and the Underworld just really put YHC in the Christmas spirit. All kidding aside, everyone put in a full effort and we got through the workout together. It was a pleasure to hang out with you guys this morning.
