11×21

AO: Grindstone

When: 2025-11-21

QIC: Grimace

PAX (18): (Banana) Hammock, Big Sandy, Crab Cake, DirtyMO, Fishing Pole, Flambeaux, House Party, Laimbeer, Nextel, Relient, Seaman, Snowman, Tricky, Vanna, Whiplash, Dark Matter, Six String

Preamble:

Snowman called me out for being late to the pre-run, but I had a good excuse (hit a deer) and made up for it with a fire playlist.

Warm-O-Rama:

  • SSH (x21)
  • Weed Pickers
  • Good Morning
  • Willie Mays Hays
  • Moroccan Night Clubs

The Thang:

11 exercises, 21 reps per exercise, Coupons for weight, Run a lap around the parking lot after each set. Begin by moseying w Cinders/Coupons to the upper lot, then start the exercises OYO.
  1. 21 Coupon Thrusters
  2. 21 Mountain Climbers (Cumming Count)
  3. 21 Shoulder Tap Merkins (Single Count)
  4. 21 Coupon Rows
  5. 21 Coupon Curls
  6. 21 Coupon Skull Crushers
  7. 21 Bulgarian Split Squats per leg, Foot on Coupon
  8. 21 LBCs
  9. 21 Bird Dogs (Cumming Count)
  10. 21 Coupon American Hammers (Cumming Count)
  11. 21 Single Leg Alabama Prom Dates (Cumming Count)
To pickup the six, alternate 11 pull-ups at the playground and 11 derkins at the picnic tables.

COT:

Verse for the day: Proverbs 3:5-6 “Trust in the Lord with all your heart,  and do not rely on your own understanding;  in all your ways know him, and he will make your paths straight. "
  • Omaha returns from college to Q at Big Creek Wednesday
  • There will be Thanksgiving Day activities at both Jailbreak (run) and Firehouse (hike/ruck, doggos welcome)
  • Fishing Pole has his VQ at Grindstone Friday (7:00am launch due to Black Friday)
    • BD will be 2.0 friendly
  • Prayers for Laimbeer's son & foot surgery
  • Flambeaux's father-in-law(in-law?) for advanced brain cancer treatment.
  • The holidays are particularly hard for addicts and those struggling with loneliness. Keep your eyes and ears open and extend an invitation as the opportunity presents itself.

Naked-Man Moleskin:

Always blessed and grateful for the opportunity to lead, and be a part of F3 Cumming. The fellowship and encouragement are precious to me, especially on challenging days, and I am a better version of myself for it. Iron sharpens iron. SYITG!

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