PAX: Brown Bag, Magoo, 3 mile, sticks, Maj. Payne, Poe, Mayberry, Kodiak, Old Bay, Undertow FNGs: attache, kombucha
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Arm Circles, Downward Dog, Kobra Kai
THE THANG: PAX split a deck of 52 cards, leaving 1/4 at each corner of the soccer field. PAX jogged the side line between corners and did a variety of movements between corners on the goals lines (Bear Crawls, Crawl Bears, Lunge Walks, Backwards Run, Karaoke, Crab Walk, Duck Walk). At each corner a PAX drew a card and did the number of exercises on the card as follows: Spades= Burpees, Clubs=Big Boy Situps, Diamonds=Merkins, Hearts=Body Weight Squats. PAX completed multiple rounds around the field. MARY: Flutter Kicks, Mule Kicks, LBC
ANNOUNCEMENTS: 5k at Olympus on Thanksgiving Day, Major Payne organizing a Thanksgiving Day Meal drop off for those in need through Knights of Columbus, see Slack
COT: It’s been 5 months since Q joined F3 and he thanked everyone for motivating him to get up and get this workout done as a team each morning as he would not do it alone this early! The workout at F3 sets the positive tone for each day.