Mini-Spartan 5K+

18 PAX representing four AOs (The Range, Arrowhead, Iron Horse, and Immortal Station) gathered at the Range on a 25 degree morning on November 18 to work their way through multiple obstacles in pursuit of 3.1 miles (or more) for the #NoExcusesNovember mileage race. Many PAX logged a 5K+ for the day.

DISCLAIMER

PRAYER

COP

10 Merkins OYO

Motivators from 5

Through the Tunnel (x 10 IC)

LBACs x 10 IC (frontward and backward)

THE THANG

Three stations awaited the PAX.  Complete Round 1 reps at the station 1 (bottom of Range parking lot) and run to station 2 (top corner of Range parking lot near stairs) for a second set of reps before running to station 3 (side entrance of Topper Nation) via stairs and sidewalk.  Run long loop back down CTE hill to station 1.  Rinse and repeat until time is called Making it to round 9 guaranteed 3.1 miles

Station One Rounds

• 10 Curls • 10 Block Rows • 10 Curls • 10 Merkins • 10 Curls • 10 Overhead Press • 10 Curls • 10 Merkins • 10 Curls • 10 Overhead Press

Station Two Rounds

• 10 Squats • 10 Calf Raises • 10 Lunges (2 ct.) • 10 Merkins • 10 Mtn. Climbers • 10 Step-Ups (2 ct) • 10 Bobby Hurleys • 10 Merkins • 10 Monkey Humpers • 10 Burpees

Station Three Rounds

• 10 LBCs • 10 Plank Jacks • 10 American Hammers (2 ct.) • 10 Merkins • 10 Flutter Kicks (2 ct.) • 10 Heels to Heaven (2 ct.) • 10 V-Ups • 10 Merkins • 10 LBCs • 10 Big Boy Sit-Ups

MARY

No time

CIRCLE OF TRUST

Welcome FNG, Daniel Lewis (Latrine).

PRAYER

Continue to pray for all those affected by COVID-19 in our community.

MOLESKIN

Cheeks was thanked for pushing all the AOs in the #NoExcusesNovember.  The competition has pushed every pax and every AO.  The turn-out at the Range proved the strength of F3 in this region and the leadership caliber of the men who get out and put in the work so many mornings during the week.

ANNOUNCEMENTS

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