Running at Red October

FNGs: None

EC:  Fonzie, LED, Norm

Warm Up:  Three PAX for Red October joined forces with 6 PAX for Mutiny and did a quick jog around the loop; circled up for some good am, static arm stretches, Hillbillies, Imperial Walkers, Seal Claps Overhead Claps, Sir Fazio Arm Circles (F/B) and SSH.  Mumble chatter was decent.

The Workout:  See Poster/pic.  Completed three kettlebell exercises from the poster I had made the night before.  After three exercises, PAX ran together around the loop.  Rinse and repeat.  All exercises completed minus lunges and additional kettlebell exercises from our six added at the end.  These included, chest presses, Tricep straight arm curl, skull crushers and 6 inch leg elevation with kb over chest.  Ended up running 1.75 miles.  Great job Gump for hanging in there and shout out to Doc for his first Red October beat down.

Mary:  Joined the Mutiny PAX and FedEx led us with pickle pounders, plank hold, monkey jumpers, boat canoe, and burpees.

Announcements:  F3 10 year anniversary – Jan 2021 Wilmington; Ultimate frisbee coming back to first Monday’s at Mutiny.

T-Claps (Recognition):  Our delivery drivers and first responders.

Prayer:  FedEx took us out.  Dauber’s Godfather, Rudy, who lost his battle with brain cancer, Wrangler’s kid recovering from an illness.  Reach out for help – it’s OK.  Find someone in need – make it right.

 

Heck of a job social distancing; even our vehicles were separated!