5 Young Bucks at Mt. Hollywood on Nov. 1

• The Cooper:
  • Set of (10 burpees, 10 American Hammers, 10 Merkins).  Run a full loop around the parking lot.  Reduce reps to 9/9/9, all the way down to  1/1/1 of each.
• Escalator
  • Complete first exercise.  Run a full loop of the parking lot.  Add on the next exercise in the sequence after each run.
  • Sequence of exercises was:  (10TuckJumps, 15Dips, 20TouchNGo, 25 Rocky B’s, 30 StepUps)
• MerkinJax Mountain:
  • Up the mountain:  1Merkin/4 Plankjacks, 2 Merkins/8 Plankjacks, 3 Merkins/12 Plankjacks, 4 Merkins,/16 Plankjacks, 5 Merkins/20 Plankjacks.
  • Back down the Mountain, with 4 Merkins/16 Plankjacks, and so on…
• Mary
  • American Hammers
  • LBCs

TIME!

COT

Pledge

Announcements

• Christmastown 5k in Mcadenville  11/27
• Blood drive, Nov 10
• Extinction Run Nov 6
• 40-day Challenge
• CHAD 1000 on Nov 11
  • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
  • Read more about it here: https://chad1000x.com/
• South Pointe HS men’s soccer playoffs This Mon night (Nov 1) (Radar’s 2.0 is playing)
•  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
  • Purpose/Mission:
    • Continue supporting the growth of F3 Nation
    • Create a sustainable future for F3 and F3 Foundation
    • Grant more monies to local communities/organizations in need throughout F3’s footprint
• Rudolph’s farewell Q – 11/13 @ Gashouse

Name-o-Rama  on Twitter

Prayer requests

• PAX lookin’ for jobs
• PAX on IR
• Pillager’s recovery from surgery
• Those who we may not always remember during COT, but still need our ongoing thoughts and prayers.

Freon took us out

Thrilled to have the opportunity to Q the workout with this group of HIMs!

—Bubba Sparxxx