THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:
-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins
MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.