Q: Duke

PAX: Dirty Dawg, Palladean(R), Gator(R), Moo Moo(R), Viking, Buford, Sag, Monty, Micro, Waders, Ralph, SoCrates, Tonka, Tickler(FNG), Duke

Introduction: Welcome and Disclaimer, 5 Core Principles, Mission Statement, Credo

WARM-A-RAMA:

10 Don Quixotes IC
15 Chinooks IC
20 SSH IC
15 Daisy Pickers IC
10 Burpees OYO

THE THANG:

Mosey to MP Track

4 Quarters

Jog 1/16 mile
25 Big Boy Sit-ups
Jog 1/16 mile
25 Heel Touches (2 count=1 rep)
Jog 1/16 mile
25 Squats
Jog 1/16 mile
25 Merkins

Run ¼ mile

Repeat 4 quarters

Repeat ¼ mile run

Rinse and repeat until time called.

Bernie up Ralph’s Ridge

MARY:

0-9 Numbers OYO
LBC 30 OYO
High plank until end of Mary

COT:
Count-a-Rama, Name-A-Rama.

Announcements:
Christmas Parade tonight at 7. Meet at Ingles around 6 to set up.

Friday, December 2: planting a flag in Bolingbroke for the Colony, a running AO. See you in the cul de sac next to SCT.

Next Forsyth Saturday pop up: December 17. Ruck at 6, beatdown at 7.

New AO (The Pound) at the Monroe Co Rec Dept begins on Monday, January 2. Duke will be site Q for Monday and Thursday workouts.

Prayer/Praise Requests:

F3 is growing in Forsyth!

Dill/Duke marathon is next Saturday.

Teachers and school staff are nearing the end of the semester.

Ralph’s mom(doctors appointment)

SoCrates’ dad

Pledge it Out.

Pray it Out.