Ivy League

11.21.22 at the Bus Depot

PAX:  Schnitzel, Minivan, Tubbs, Radar, Spaghetti O, Mater, One Star, Spaulding-QIC

Conditions:  48 degrees – feels like 40 degrees.

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.

Mission: The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Warmup:  Yep

Mosey around the parking lot

High Knees, lunge walk, Ass kickers, lunge walk around the loop

Karaoke, lunge walk, Karaoke, lunge walk around the loop

The Thang – with the pavers, do not put the paver down

10 Seal Jacks – run with the pavers turn #1

10 Seal Jacks, 20 Overhead claps – run with the pavers turn #2

10 Seal Jacks, 20 Overhead claps, 30 Alt shoulder tap – run with the pavers turn 3

10 Seal Jacks, 20 Overhead claps, 30 Alt shoulder tap, 40 squats – run with the pavers turn 4

10 Seal Jacks, 20 Overhead claps, 30 Alt shoulder tap, 40 squats, 50 Flutters – run with the pavers turn 5

10 Seal Jacks, 20 Overhead claps, 30 Alt shoulder tap, 40 squats – run with the pavers turn 4

10 Seal Jacks, 20 Overhead claps, 30 Alt shoulder tap – run with the pavers turn 3

10 Seal Jacks, 20 Overhead claps – run with the paver turn #2

10 Seal Jacks – run with the pavers turn #1

Mary: Yep

Done

Announcements: 

JV is looking at his calendar for a holiday party.  Schnitzel may pull an audible.

Last day to submit gift cards for the B&GC

Thanksgiving Day – 0630 workout – 0900 Turtle Trot

Saturday – 2.0 day 0630 at TYC

Prayer: 

Reminder about the holiday week – be grateful, gracious and giving

Keep Squid and his two boys in your thoughts today.

Moleskin:

Damn those pavers were cold

-Schnitzel did not recognize Mater – well done Mater!

-Everything is over Minivan’s head!

-Bartman with the Q on Tuesday

-Until next time ~Spaulding

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