1-Year Anniversary Q

AO: Grindstone

When: 2024-10-14

QIC: Durty Nelly

PAX (7): Durty Nelly, Hail Mary, Ma Bell, Snowman, Spit Valve, Swiper, Vanna

Preamble:

Pre-Run: MaBell & Snowman haul'n ass Special Q: Durty Nelly's 1-year F3 Anniversary

Warm-O-Rama:

Mosey to basketball parking lot (with music!).  Warm up with side straddle hops, imperial walkers, Willie Mays Hayes, Moroccan Nightclubs, mosey to the football fields.

The Thang:

The Stuff: In the endzone, do a 2 min AMRAP, then run (building speed) to the other endzone.  Then turn around and run back.  Wait for the 6 and start the next 2-min AMRAP
  • -Burpees
  • -Jump squats
  • -Merkins
  • -Lunges (single leg!)
  • -Big Boy Sit Ups
  • -Bizzarros
Mosey to the flag for 7 MoM:
  • 1-min plank
  • T-Bombs
  • Up-down push ups
  • Big O's
  • 100's
 

COT:

Christmas Party Friday, Dec 13 Santa Ruck, Sat Dec 7 Durty Nelly shared how F3 has made him a better man, husband and Dad and is forever grateful. Prayers for Swiper and his main account taking on a $3B lawsuit impacting his sales

Naked-Man Moleskin:

Coffee at Dunkin.  Good times had by all

Leave a Comment