Yeah, Yeah, next week is supposed to be sandbag week, but next week is Thanksgiving, so YHC asked JackBauer if we could bump it up a week.

0530: Grab your bags and mosey to the field, drop your bags at the goal line and circle up for the Warm-O-Rama

• Windmills
• Imperial Walkers
• Windmills
• Sun God – both OYO and in-cadence to meet DEI initiatives
• Michael Phelps

Quarter Pounder with Cheese – this is a classic beatdown routine, but YHC modified from bodyweight exercises to sandbags exercises. PAX begin with a bear crawl with bag to the 25 yd line, perform exercise, leave your bag and run backwards to the goal line, run forwards back to your bag. Then bear crawl to the 50, rinse and repeat for 75 and 100 yds. Finish with a 100 yd bear crawl (with bag) back to the starting line. Also, I would never just order a Qtr Pounder with Cheese, its always a double, so we lined up for round 2 with a new set of exercises. Time got to us on the 2nd round, but a good number of PAX made it to the 30 Rows.

Round 1

• 10 Thrusters
• 20 Over Shoulders
• 30 Walkover Merkins
• 40 Rev Lunges

Round 2:

• 10 Clean & Press
• 20 Merkins w/ Pull-through
• 30 Rows
• 40 Back Squats 

Back to the Flag and Mary for the 6!

Announcements: next week is Thanksgiving, don’t just eat, DO SOMETHING

• Gobble Job: 5K, 10K, half and full marathon options… just talk to Exile and run as far as you can
• Football at Hurt Locker 7am
• Wicked Witch half marathon

Naked Man Moleskin: YHC shared a passage from the book “Death by Living” by ND Wilson. I feel it captures the essence of what we’re trying to do here with F3 Cherokee and it reminds me that death is coming, I can’t control that, but I can control how I approach every moment and relationship that I have before then. Make it count, lay it down.

“Lay your life down. Your heartbeats cannot be hoarded. Your reservoir of breaths is draining away. You have hands, blister them while you can. You have bones, make them strain, they can carry nothing in the grave. You have lungs, let them spill with laughter. With an average life expectancy of 78.2 years in the US (subtracting eight hours a day for sleep), I have around 250,000 conscious hours remaining to me in which I could be smiling or scowling, rejoicing in my life, in this race, in this story, or moaning and complaining about my troubles.  I can be giving my fingers, my back, my mind, my words, my breaths, to my wife and my children and my neighbors, or I can grasp after the vapor and the vanity for myself, dragging my feet, afraid to die and therefore afraid to live. And, like Adam, I will still die in the end.”