Mini Murph and More

Padawan

The Den

Warmup

Old Man Stretch

Goofballs (15)

Hillbilly Walkers (15)

Don Quixotes (10)

Daisy Pickers (15)

Arm Circles

Washing Machines (15)

Motivators (from 5)

Thing 1: Mini Murph

Have the first 10 PAX count off

Break up a full mini murph into 10 rounds of:

Each PAX with a number picks an exercise for everyone to do back at the playground until the 6 comes in from the lap

Thing 2: Elevensies

Line up on the basketball court

Start with 10 crab cakes (2 is 1)

Run to the end of the parking lot

Do 1 pike pushup (aka Carolina Dry Dock)

Backwards run back

Repeated going down in crab cakes and up in pike pushups, until you are doing 1 crab cake (2 is 1) and 10 pike pushups

— most of us did not finish, but I’m guessing Slider got close

No time for Mary

COT

Reflections on my guys weekend trip to Vegas.

Reflection #1: You can’t make new old friends. Also, you can make new memories with your old friends (rather than just rehashing the old days).

Reflection #2:Keeping fit with F3 also prepares your body for a crazy, Las Vegas weekend. Who knew?

Announcements

FLW race is Sunday, 10/18

Beyond Hunger is Sat, 10/10 and 10/17. Still need a Q for 10/17.

F3 Lunch is Fri, 10/16 @ TBD (Styrofoam)

F3 Dinner is Wed, 10/21 @ Cafe Cubano (Restore)

Convergence is 10/24 in Humboldt Park (Sheriff)

Next book club is Harry T. Stone, 10/28