COP – Shuffle, IW, Merkins, Sharon Towers, Squats, Reverse Crunch
Tabata Friday at Atilla - At each stop 8 sets of 20 second work and 10 second rest, then mosey
1. Mosey from COP to Start Circle on Greenway – Squat Jump/Squat Hold alternate on work sets. 2. Under 3rd to Steps @ Thompson Park – Dips 3. Cross 4th to Parking Lot – Box Cutter 4. Cross creek to Circle - Merkins/Plankjacks alternate on work sets 5. Cap’n Jack Statue – Bridge R/L alternate on work sets 6. Thompson Park Lot – Wipers 7. Target Deck – Deck Run Merkins - switch and run for 20 seconds then 10 seconds of work. No rest.
COT and takeout by DRM
NMM It's usually raining when DRM takes the reins at Atilla. Not this am, a beautiful cloudy 50 ish morning. Almost stayed in the deck but the pax that hates the rain was missing, so no gain on that end game. Playlist this am was all Who including an intro of the Overature from Tommy...great stuff and most of it is "respect" music, over 50 years old. Slight detour this am at the tunnel under 3rd St due to the mud and standing water. The great outdoorsman, Sunshine, was ready to wade on in, but better heads prevailed. Money is amazing...tracking us on every turn and showing that 80 is just a number. Great to see Scrubs this am...mostly the backside when he wasn't catching up with Money. Ditto on Rocketman, out front all morning as usual. Then there's Sunshine, our forward scout at the water features. DRM tends to lead from the back so this was a great pax for today.
Announcements Give2Give - if you have not, do it. looking for great things form the Core and Metro pax. Spread the word so we can spread the F3 community to all men. https://secure.givelively.org/donate/f3-foundation-inc/give2give-2021/brian-mckeon-1
Freed to Bleed Blood Drive at Community Matters Cafe on Dec 11th. Sign up and save a life. https://www.redcrossblood.org/give.html/drive-results?dt=WB:PL:DR:PM&ed=12%2F11%2F2021&order=DATE&range=10&sd=12%2F11%2F2021&zipSponsor=F3
Thanksgiving in a box for Charlotte Rescue Mission. So easy and so helpful. Share your blessings. Check out the Batflipper Bulletin for details or ask Carrier.
Thanks for the keys My Sharona
C you later. Y because we loves you. DRM