THE SCENE: 40s n cloudy
F3 WELCOME & DISCLAIMER
yep
WARM-O-RAMA:
SSH x 20
squats x 10 ic
merkis x10 IC
hill billies x10 IC
goofballs x10 IC(never again, its lame)
run to the tennis court. Side shuffle all base lines and run side lines
THA-THANG:
SLIP n BLEED(SLIP N SLIDE)
- Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
- Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
- Every other time its your turn to do exercise, do 10 squats to mix it up.
- we took turns pushing the plate around the park trail
- Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
- FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
- once we completed the loop, we did BLACK JACK on the grinder
- start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.
MARY:
James Bond
Hello Dolly(FIA version Bruce Jenner)
LBC
Side tri rises
Pickle pounders in honor of pinnochio spending time with his wife.
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Chase the Lion!
MOLESKIN:
Love reading Chase the Lion ! Keep living men!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.