YHC spied a basketball hoop on a recent BD at the Colosseum.  Ideas had been percolating about how to incorporate it into a BD, and it seems to have worked out pretty well. All pax above + Joycon. Jackalope joined YHC for a short prerun around the AO, unfortunately with his nipples out, and he also provided some great tunes. Tinfoil performed a 0.0 at the flag because of his bum ankle.

The Thang

Moseyed down a ways to the Warm-O-Rama.  Standard collection of SSH, Imperial Walkers, Copperhead Squats, Weed Pickers, Sun Gods / Michael Phelps.

We started with a little speedwork, sprint/shuffle/bernie sanders around a square of cones.  Then suicides to 3 different cones. Then, headed over to the court. The PAX who didn’t know were educated on the intricacies of knockout.  When a PAX was eliminiated, they did 23 reps of the following until there was a winner.

• Squats
• Lunges
• American Hammers
• Merkins

Once a winner was declared, all of the PAX headed to repeat our sprint/speed work. Rinse and repeat until a mosey back to the flag for ~4 minutes of mary.  YHC doesn’t believe there was a repeat winner, so lets just say we are all pretty bad at basketball. Lots and lots of layups were missed.

COT

Announcements for all upcoming events. Prayers generally for holidays and all that entails for everyone. Specific prayers for BB’s M Victoria, Oracle’s father, my close friends who last a baby at 37 weeks.

On a personal note, F3 has been a huge blessing to me the last 6 months since I started.  It is a vital part of every week now, and I honestly never thought I would look forward to waking up at the crack of dawn to exercise outside. The brotherhood is real, and we all need to work harder, me included, to give this away to more men.

SYITG