THE SCENE: mid-40s – wet ground but we dodged the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20 IC
- Rockettes x 10 IC
- Temps Squat x 10 IC
- 10 Burpees OYO
THA-THANG:
- Mosey to one end of the parking lot.
- Bear Crawl 11’s
- Dry docks on one end / Peter Parker Merkins on the other end
- Always face same direction while bear crawling (crawl backward coming back to start)
- Bear Crawl 11’s
- Mosey to CMU stash
- CMUs have gone missing….audible! Battle buddy up for some DORA.
- Partner A does exercise below while Partner B runs to bathroom and completes 5 burpees.
- 200 Squats
- 200 Merkins
- 200 Box Cutters
- Mosey to paved hill by the playground
- Backward bear crawl up the hill
- At top of hill find a spot on the wall
- 1 minute wall squat x 2 rounds
- 1 round of single leg wall squat (10 seconds on/off per leg)
- DORA Calf raises x 200 while battle buddy does 10 pullups on bar
- Inchworm merkin back down the hill
- Mosey back to AO
MARY:
- Flutter kicks x 20 IC
- Hello Dolly x 20 IC
- Peter Parker
COUNT-OFF & NAME-O-RAMA
9 total: La-Z-Boy, Mayberry, Shooter, Sweeper, Deadhead, Landline, Cosmo, Pirate, Bartman
CIRCLE OF TRUST/BOM:
Have your wife’s back. My wife and I had a fight this week that centered around her feeling that I didn’t have her back in a certain situation. The scenario had to to with our kids and I basically let her be the “bad cop” without stepping in to help her out. Lesson of the week: cover your wife’s 6 at all times!
MOLESKIN:
ANNOUNCEMENTS:
- CSAUP event at Alcoa – February 24th
- Hardship Hill OCR – May 19th.