THE SCENE: Mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Oyo stretches, this/that
- 4 ct merkins IC x 10
- tempo squat IC x 10
- Calf raises with CMU – pax choose reps, 15-20ish. Just want to warm up.
THA-THANG:
- Suicides. Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
- Burpees x 3
- Bear Crawl to 2nd & 4th cone
- SSH x 10
- CMU lunge to 2nd & 4th cone
- CMU OH press x 15
- Elevators. Run to the farthest cone between rounds.
- 10 burpees
- 10 burpees, 20 Goblet Squats
- 10 burpees, 20 Goblet Squats, 30 OH Press
- 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
- Rounds 5-9 are going back down the escalator. Drop burpees first, then squats, etc until finished.
MARY:
- 4ct LBCs IC x 20
- Box cutters x 20
COUNT-OFF & NAME-O-RAMA
Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman
CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years: Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options. That will usually put you on the right path.
MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.
Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp
ANNOUNCEMENTS:
OCR coming up May 19th