THE SCENE: low 30’s but not too cold – no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Tempo Squats x 10
- Upper body stretches OYO
THA-THANG:
8 stations: 7 in a circle with 1 in the middle. Middle exercise is Turkish Getups and is the pace setter. PAX doing Turkish performs 8 per side. When they are done entire PAX run to the grass and back as a group and shift exercises. Rinse & repeat as you progress around the circle. We had time for 2 circuits. Stations were as follows:
- Curls
- V up, Roll up
- Squat Press
- Tricep Extension
- Side Deltoid raise
- Slam Ball
- Kettlebell Swing
- Turkish Getup
MARY:
LBCs x 50
COUNT-OFF & NAME-O-RAMA
8 total: Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman. Frosty also gets credit for the drive-by honk.
CIRCLE OF TRUST/BOM:
Short and sweet today. Question: Is the culture in your workplace the way you want it to be? If not…what are you doing to change it?
MOLESKIN:
Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins! It wasn’t intentional, but that’s how it worked out. Does it really count as an F3 beatdown if you don’t do any merkins??
ANNOUNCEMENTS: