THE SCENE Never better, 55 and dry, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness Fellowship/Faith
- My name is Spielberg
- Couple of things before we begin:
- I am not a professional
- This is a free workout, you are here on your own volition
- I don’t know the injuries you may or may not have, so modify as needed. Push yourselves, don’t hurt yourselves and push the men around you when they need it.
WARM-O-RAMA:
SSH
Knox Cherry pickers
Willy Mays Hayes
Tempo Squats
Tempo Merkins
LBAC -F
LBAC – R
Moroccan Night Clubs
Hellelujahs
THA-THANG:
Football field marked with 10 cones (10ish yard increments). Perform 10 Merkins, 1 Burpie, Bear crawl / Imperial Walkers to 20. Perferm, 10 merkins, bear crawl to 30. 9 Merkins, 2 Burbies, bear crawl / Imperial Walkers to 40; 8 Merkins, 3 Burpies, Bear crawl/ Imperial Walkers to 50, repeat to 100. When reaching the 100 yards, sprint, mosey, to start. Repeat until time expires / pick up six.
MARY:
Mary go round to finish.
COUNT-OFF & NAME-O-RAMA
YES – 15 HIMS including @Iron Chef and 1 FNG. Welcome back @OliveOyl and Welcome FNG @Cheesecake to the gloom.
CIRCLE OF TRUST/BOM:
Tony Robbins
“Our goal is not to ignore the problems of life, but to put ourselves in better mental and emotional states where we can not only come up with solutions but act upon them.”
“It’s your decisions, not your conditions, which shape your life.”
MOLESKIN:
Welcome Cheesecake to the Fort!
ANNOUNCEMENTS:
Shield Lock – Alpha and Bravo team complete, Rock Climbing, Haw Ridge info. Prayer requests and pictures taken.