When: 11–9-2018
Where: Southwood
Q: Sleepy
Pax: Bon Jovi, Antoine, Mickey Mouse, Ron Swanson, El Jefe
6 men embraced the foggy gloom to do a 11 remembrance for Veterans Day
LORD’S PRAYER:
Warm Up:
Runner’s stretch left, Runner’s stretch right
Quad Stretches
11 SSH – F3 count
Windmills forward/backward – 11 each way F3 count
The Thang:
Shake and Bake to Hemingway with the coupon
11 merkins – f3 count
11 flutter kicks – f3 count
Shake and Bake half way to Biltmore
Burp and Merk from 1 to 11 by 2
Shake and Bake the rest of the way to Biltmore
Circle of Fire
2 rounds – Each person takes a turn and does 11 flutter kicks – f3 count while everyone else keeps their feet 6″ off the ground
Shake and Bake half way back to Grove Park
Lunges 11 each leg
Shake and Bake the rest of the way to Grove Park
LCR Crunches – 11 – F3 count
Shake and Bake to Playground with the coupon
Pyramid 11 down to 1 – 11 at the end
Merkins, Derkins, Dips
Mosey back to the Flag
Guantanamo
Freddie Mercury – 11 F3 Count
Merkins – 11 straight count
Bon Jovi 5 minute ab workout
COT:
The Q discussed prayers for Tallahassee and all those affected by the terrible shooting at a local Yoga studio.
Good luck to Little Debbie, Kathy, Wise Guy, and Mensa who are all doing a GORUCK Star Course (50 miles) in Jacksonville.
Good luck to El Jefe who is doing the Brewtallaty with a broken toe.
Congratulations to Bon Jovi’s daughter who placed in her wrestling meet
Below are some upcoming events for F3:
Monday 11/12 at 5:25 is the F3 Convergence at Leon High for Veteran’s Day
The GORUCK Santa is 12/15 in Tallahassee. There is still time to register.
http://www.teamninja.org/santaruck/
Leon County and the American Legion are doing a breakfast to honor the Veterans on Nov. 12 at the American Legion and then there is the parade at 10:45.
Bon Jovi has the Q next Friday at Southwood
YHC,
-Sleepy