PAX (11): Cookie, Dipstick, Dr. Rico, Ha-ha, mike c (Brutus ), Morphine, NRA, Stu, Townie, Walkie Talkie, FNG "Slippy" - Welcome!
Welcome to F3 and the Windjammer, FNG Slippy (aka Ryan). Just moved here from Wisconsin to Windward.
Mosey to the dam.
SSH’s, Weed picker, Imperial Walkers, Covids, Arm Circles.
Oh Dear, did I break Wind?
All Pax stand in a line at the boat launch, do burpees while we go down the line and each pax sprints to the other end of the boat launch & back. The faster you run, the fewer burpees we do. Gloom Booms on Q by Milli-Vanilli
Mosey to the Sports Park, bottom of the hill and collect some good sized lifting coupons
Grace? She passed away 30 years ago.
All PAX perform the saying of Grace. In between each exercise, PAX will run a lap around the track (4 laps total)
Girls for the Curls x 30
Reverse Crunches x 30
American Hammers x 30 (with coupon for extra credit) alpha count
Chest presses x 30 with coupon
E2K’s – 30 on the left side, 30 on the right side
Split into 2 teams, relay race, 1 pax runs a lap while rest of team lifts until we get through all 10. Team 2 won (and obviously cheated)
Did you hear that sound? It’s a funny squeaky sound!
We are going to run away from the squirrel in the tree. Sprint up the WindDAMer backwards at top speed. Merkins until the 6 is in.
Prayers up for our F3 West Cobb brother Wide Right and his family’s tragic loss.
Positive vibes and thoughts out for Dr Rico’s sister who’s scheduled to give birth tonight!
Reminder of the Santa Ruck next Saturday, December 11th in Roswell. Please atttend with 2..0s and M’s if you can. This was the best event of 2020 and we’re expecting a huge turnout this year. If you cannot make it and would like to donate toys or canned goods, please bring to an AO near you and leave with Site Q.