AO: Bayside South

When: 11/26/2020

PAX:

Number of Pax: 4

Pax Names: Lancelot, Rapino, SnapShot,

Number of FNGS: 0

FNG Names:

QIC: Lancelot


The BackBlast:

60 with 89% humidity

– YHC Tough Mudder 10k turned into a Half Mary Pre-Run

– Special Guest: F3 Naperville “Elway” welcome!

– 5:15a the 5 core principles and disclaimer were stated.

Warm up: Agitators, MP, Arm Circles, Imperial Walkers, SSH, Strawberry Pickers, Leg Stretches

Mosey around parking lot

F3 Gobbler Challenge

Complete 5 Rounds w/ Weighted Ruck

10  – kettle bell swings, 10 – Hand release Merkins

15 – kettle bell swings , 15 – Hand release Merkins

25 – kettle bell swings , 25 – Hand release Merkins

50 – kettle bell swings , 50 – Hand release Merkins

1/4 mile run or mountain climbers

10  – kettle bell swings, 10 – Squats

15 – kettle bell swings , 15 – Squats

25 – kettle bell swings , 25 – Squats

50 – kettle bell swings , 50 – Squats

1/4 mile run or mountain climbers

10  – kettle bell swings, 10 – Rows

15 – kettle bell swings , 15 – Rows

25 – kettle bell swings , 25 – Rows

50 – kettle bell swings , 50 – Rows

1/4 mile run or mountain climbers

10  – kettle bell swings, 10 – Rowers

15 – kettle bell swings , 15 – Rowers

25 – kettle bell swings , 25 – Rowers

50 – kettle bell swings , 50 – Rowers

1/4 mile run or mountain climbers

10  – kettle bell swings, 10 – Overhead press

15 – kettle bell swings , 15 – Overhead press

25 – kettle bell swings , 25 – Overhead press

50 – kettle bell swings , 50 – Overhead press

1/4 mile run or mountain climbers

Challenge completed by all by 6:15am

COT: Namarama

F3 Nation shirts last day, Wild pax.

Praises: All who posted this gloom

Prayers: Pax, who are injured, or have challenges, First Responders, teachers, medical staff, Farmers, law enforcement, military, and our Nation

Happy Thanksgiving, stay safe and healthy.

Blessed & Thankful – Lancelot

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