THE SCENE: Cloudy 42
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x 15 ED EA IC
Michael Phelps 60 seconds
F3 Cherry Pickers x 10
GoRuck Cherry Pickers x 10
Round the Clock Merkin
SSH x 40 IC
THA-THANG: Grab a CMU
Quarter Pounder with Cheese: 100 yards with CMU
- Sprint 25 yards do 25 merkin on CMU. Run backwards to start
- Sprint 50 yards do 50 squat. Run backwards to start
- Sprint 75 yards do 75 mtn climbers on CMU. Backwards
- sprint 100 yards do 100 flutters with CMU. Backwards
BBS CMU Conveyor
On your six head to toe in a line. First man grabs CMU from pile and passes overhead to man behind. Last man stacks CMUs. Start line again and move CMU pile.
CMU Shuttle Run: Partner Up. P1 Starts exercise and P2 runs CMU to partner from CMU pile.
- 100 SSH
- 100 Jump Squat
- 100 Merkin
- 100 BBS
Build F3!: Move the CMUs to spell out F3. Conduct the following exercises and the set block down.
- 25 swings
- 25 Rows
- 25 overhead
Deconstruct F3
- 25 Tricep
- 25 Curls
- 25 Cleanouts
Move CMUs to Qs car!
5 Burpees and move CMU to car. Return and do 5 burpees and take next block until all are gone.
Aiken Legs 2 rounds
- 20 box jumps
- 20 squat
- 20 lunge (10 each leg)
MARY:
Flutters x 50 IC
Capn Thor to 20
Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Pray for our community leaders, city, state, and federal government leaders. We are fortunate that our sin is not on the news/social media. Regardless of political affiliation those in elected office need our prayers to faithfully execute their office.
MOLESKIN:
ANNOUNCEMENTS:
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