Author: Flave Rogers

Eight came out to the Ricky Bobby

• Disclaimer
• Pledge

Warmup

• 15 SSH
• 15 Gravel Pickers
• 15 Imperial Walkers
• 10 Merkins
• 10 Nolan Ryan’s – left
• 10 Nolan Ryan’s – right

Mosey 

Ab Work

• 10 hip dips (count right side)
  • Run to top of the stairs
• 20 big boys
  • Run to top of the stairs
• 30 Freddie Mercury’s (right side
  • Run to top of the stairs
• 40 flutters one leg

Mosey to track

Modified Partner Murph

One partner  runs a lap while the other works on the completing the reps, switching after every lap

• 300 squats
• 200 merkins
• 100 shoulder taps (count one arm)

Calf Raises

• 50
• 40
• 30

Mosey to bottom of the hill

• Sprint to each light pole
• 1 burpee, adding 1 at each pole
• x2

Conclusion

• Announcements
  • Chirstmas Party on 12/11
• Prayer requests
• Name-o-Rama

Olsen

Pledge

Warm Up

• SSH (15)
• Plank-reach/leg stretch
• Merkins (10)
• Squat (15)

Mosey

4 Corners of Abs, with a twist

Worked as a team on the below exercises  – after 2 people  finished the reps, the group as a whole moved to the next corner/exercise  

• 25 Big Boys
• 50 Plank Jacks
• 75 Mountain Climbers
• 100 Flutter Kicks

Mosey

Ring of Fun

Everyone held a plank or low squat until the person next to you completed the exercise, so only one person “worked” at a time. Went through 5 rounds for Merkins, 10 rounds for Air Squats.

• 5 Merkins w/ Shoulder taps
• 10 Air Squats

Mosey

Main Block of Work

• 20 Dips
• Sprint Up the Hill
• 20 Dips
• Broad Jump Up the Hill
• 20 Dips
• Sprint Up the Hill
• 20 Dips
• Backwards Lunge Up the Hill
• 20 Dips
• Sprint Up the Hill

Mosey

Circle x 3

• 10 Merkins (3 seconds down and 3 seconds up)
• 10 Squats (3 seconds down and 3 seconds up)
• 10  Leg raises (3 seconds down and 3 seconds up)

Repeat 4 Corners of Abs, with a twist

10 Burpees to Finish 

Announcements

• Extinction Run, November 6, 9:00 a.m. at Primal Brewery
• F3 Gastonia Blood Drive, November 10, at South Point United Methodist Church
• F3 Gastonia Christmas Party,  December 11, 7:00 p.m. at Lewis Farm in Gastonia.
• F3 Give 2 Give  fundraiser opened November 1 – goes through end of November

Prayer Requests

• Queso a quick recovery from injury
• Pilgram’s Family Friend – daughter in need
• PAX looking for jobs or on IR

Name-o-Rama

Prayer to end

Great crowd of 17 (or so we figured out after the second count). This was my VQ, so definitely some polishing points on terminology and cadence, but had a great time and appreciate the opportunity to lead.

Olsen