Double Nickel

AO: Grindstone

When: 2024-09-06

QIC: Hail Mary

PAX (11): Corndog, Crab Cake, Hail Mary, Omaha, Relient, Shag, Snowman, Spit Valve, The Hammer, Other, Jigawatt, natureboy

Preamble:

YHQ turned 55 yesterday, and designed a Q with my favorite exercises from the last year of F3.  And a rep count of 55.

Warm-O-Rama:

mosey to the parking lot by the tennis courts. 5 exercises if 11 reps each. Ssh, iw, wp, wmh, mnc

The Thang:

Mosey to football field. 11s. With Absolutions and burpees. Mosey 55 yards between exercises 55 reps of both! mosey to the parking lot by tag office and pick up a coupon. 5 exercises of 11 reps each. Curls, sc, thrusters, bor, mercans. Run down the stairs and back. Repeat. We ran out of time after 2 rounds.

COT:

Phoenix Fire Mile on 9/14. stairclimb on 9/11. f3 cumming tee shirts coming soon.

Naked-Man Moleskin:

it was an honor to lead.   It took nearly 6 months of nudging by SpitValve for me to attend my first BD—I just did not see myself surviving a workout or  fitting in with men that got up early just to workout. Thanks to F3 for setting me on a path towards a better self, and for all the support and encouragement.

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