Burp & Grind

19 showed for a full body beatdown at Sparta this morning. We didn’t even leave the parking lot but got in 2.9 miles and a whole body’s worth of pain.

I didn’t have time to plan anything due to hectic week so pulled an oldie out of the bag of tricks and then renamed it (courtesy of Marilyn).

To the school for a Merkin blaster of regular, diamond, wide, left leg high, right leg high. Sufficiently warm.

Ran the first one together and then 9 more rounds of the following on your own.
Partner A – down to the street for 10 burpees
Partner B – up to school for 10 jump squats and 20 dips.
Meet in middle for 10 partner derkins each. Every other meeting time did 20 partner sit ups.

10 full rounds of that and we had 4 minutes left for 2 rounds of parking lot suicides. Donezo

The End.

Good to have a few Sparta non-regulars out there today, Tormund, Cindy, and Smokey. Today was a total physical and mental grinder, hence crucial to partner up and do it as a team.
Few folks went solo, some even put headphones in. You vs. You.

“Come to the Table” – F3 Christmas lunch Thursday Dec 20th at Charlotte Country Club. Check out the short promo video to encourage you to attend. It’s total free (open bar and sit down lunch), but donations will gladly be accepted. Program will celebrate contributions of F3 Pax in 2018 to The Men’s Shelter of Charlotte, Charlotte Rescue Mission, Charlotte Eagles, and I Am 24/7 and will highlight how you can support these efforts and others with your dollars and hours in 2019. Opportunity will be presented to pledge both your time and money. Must RSVP so we have an accurate headcount. Thanks to the special group that makes this happen. I went last year and it was a lot of fun, great chance to catch up with guys in the day light and get’s you in the Christmas spirit!

Video: https://youtu.be/n7l64KnaA_o
Register: https://www.eventbrite.com/e/f3-come-to-the-table-luncheon-tickets-53361868786
Additional Details: http://f3metro.com/2018/12/05/come-to-the-table-luncheon/

Smokey with the take out. Slice and Doobie – Thanks for the opportunity to lead.


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