CONDITIONS
32 and clear
F3 Intro and Disclaimer
THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
Easy Mosey loop
Shoulder Blaster
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press
Mosey Loop, sprint back
Circuit 1
Weighted Lunge 10 IC
Hand Release Merkins 5 IC
Weighted Lunge 10 IC
Hand Release Merkins 5 IC
Weighted Broad Jump 5 IC
Hand Release Merkins 5 IC
Weighted Broad Jump 5 IC
Hand Release Merkins 5 IC
Cusack walk with Coupon
Hand Release Merkins 5 IC
Easy Mosey Loop
Circuit 2
21 Weighted Thrusters
400m Run
15 Weighted Thrusters
400m Run
9 Weighted Thrusters
400m Run
ABS
Mary
Dealer’s Choice
Run circles with Sandbags 2x each man
BOM
One of the legs of Leadership is Trust. It takes significant effort to build it and almost anything can erode it in an instant. Reminder to earn the trust of those around you daily!