We started the goat this morning early in the gloom at 29° with some sides, straddle hops, followed by gravel pickers after which we mosey across the island to the parking lot. We ran suicide ladders for the next 45 minutes:

X5:

  • Mericans
  • Flutter kick
  • Sumo squat
  • Heel to heaven
  • Burpees
  • Smurf jacks
  • Squat to overhead press
  • Mike Tyson
  • Lbc
  • Repeat adding 5 each set

We moseyed on back to Floyd and Blackies parking lot where we finished up with some core workout.

We had one FNG we named Freddie Mac and one returning Kotter. Thanks to Cherrie berrie always EHing.

Announcements:

  • 24h run Saturday old school
  • F3 lunch downtown Charlotte showmars
  • Monday launch at  Life Church – new AO – gear workout
  • Trail run 11/18 post and park
  • Ultimate frisbee thanksgiving day starting at 7 AM
  • Convergence 12/2 at the yank
  • Christmas party 12/2 Lewis farm
  • Anchorman – bone marrow registry. Look out for a slack announcement on this and how you can help.
  • Montana surgery next Thursday and will be out for 6 weeks

Prayer requests

  • Montana surgery
  • Ross Birkner in lake Wylie starting an addiction recovery group
  • Anchorman – bone marrow match