Q – Flex Seal
Pax – Sink Hole, Reading Rainbow, Arbys, Tattooed Swanson, Biscuits
Warmup
- Good Mornings
- Jump Rope
- Side Straddle Hop
- Double Pump ATT
- Imperial Storm Troopers
- HillBillys
Mosey to Block Pile and head to bottom of hill – Partner up for Block Work at bottom – Ab work at top of hill. Partner one does AMRAP at bottom while partner two runs to top of hill for 10 reps of ab work. Total number of block work per team is:
- 50 Block Burpees – Low Plank Hip Taps
- 100 Squats – LBC
- 150 Curls – RBC
- 200 Lunges & Side Lunges – Big “O’s”
Walk the Blocks back to the pile while doing Overhead Press
Mosey back to top of hill near flag. Introduce the PAX to Newton’s soon to be famous “The Diablo” workout.
- 20 Squats
- Run downhill to behind building into parking lot
- 1 merkin on each parking lot line – for 20 lines
- Back Petal up hill back to front of building
- 20 LBC
- Mosey back to start (squats)
At Diablo this is repeated and one rep dropped per lap for the whole beatdown (no one has yet to finish – Upcoming November 30th @ Diablo if you think you can!!!) – At Steeple, we dropped 5 reps per lap due to time – After three laps, time was up – back to flag
- Count Off
- Name O Rama
COT
- This week kicks off Thanksgiving – What are you thankful for. Most People say: Wife, Family, Kids, Church, America, F3, Friends, etc. Nothing wrong with any of these answers – But are you “thankful” for the difficult times in your life – It’s during those times that we grow closer to our love ones, closer to Christ, learn to lean on good friends (and who those true friends are) – Be Thankful in all things!
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