3 Pax Rolled out of the Fartsack to see what YHC would drum up for a short notice Q at Fury. As Uncle Jesse nurses an injured knee, he asked if someone could step up for him. So… he we are.

Conditions: Warmer than it should be for November

Disclaimer: Given at the Substitue Shovel Flag. Thanks RED Friday Shovel Flag for stepping up. (Day of substitutions)

Grab a block and mosey to the field. (This would serve as the warm up)

The meat of the WOD:

Spoke: Complete exercise at the middle cone, run to each cone completing said exercise, returning to the middle after each outside cone.

Middle: 25 Merkins
1st Cone: 20 Decline Merkins
2nd Cone: 20 Incline Merkins
3rd Cone: 20 Diamond Merkins
4th Cone: 20 Wide Arm Merkins
5th Cone: 20 Burpees

Middle: 25 Crunches
1st Cone: 20 Big Boy Sit-Ups
2nd Cone: 20 Reverse Crunches
3rd Cone: 20 Flutter Kicks
4th Cone: 20 WWI Sit-Ups
5th Cone: 20 Whirly Boys

Middle: 25 Curls
1st Cone: 20 Tricep Extensions
2nd Cone: 20 Kettle Bell Swings
3rd Cone: 20 Alpos
4th Cone: 20 Over Head Presses
5th Cone: 20 Bent Over Rows

Recover!

Grab your coupon and mosey back to the Shovel Flag. (This would serve as the cool down)
Return coupon to resting spot and circle up.

Count-o-rama:

Name-o-rama:

Announcements:
* 10,000 Merkin + Milage challenge on going in November
* 11/18 Pusher is setting up a day of work with Habitat for Humanity
* 12/3 F3 Christmas Party

Prayer Request:
* Sour asked for prayers for everyone at Velux. They are slammed and under a lot of stress.
* Pax dealing with injuries and or daily life.

NMS:
* YHC was asked to sub for Uncle Jesse, who has a locked up calf. Wait… I mean a bum knee. With the shirt notice YHC thought about repeating the WOD I done at the Epicenter, but since there was nothing on TV, I ended up having time to create something.
* Numbers were small this morning, YHC assumes everyone was up late watching nothing on TV, but those that did post were strong.
* For any of the 3 doing the Merkin challenge the Merkin count should be 250 from this mornings work.

As always…

Until the next Q (tomorrow morning)
MM is out