THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH 20x IC
- Imperial Walkers 20x IC
- Tempo Squats 20x IC
- Little of this, little of that, Some of these and Some of those
THA-THANG:
- BruteForce Sanddeck
- Ace of Spades
- Tabata – 8 rounds, 20s work, 10s rest
- Body weight squats
- Merkins
- BBS
- Tabata – 8 rounds, 20s work, 10s rest
- Two of Spades
- 5 Rounds with CMU/Sandbag/Ruck
- 10x Rows
- 10x Floor Presses
- 10x CMU/Sandbag/Ruck Swings
- 5 Rounds with CMU/Sandbag/Ruck
- Ace of Spades
- Mosey around the Parking lot with weight
- Three of Spades
- AMRAP in 12 min
- 400m run (2 laps around the parking lot)
- 10x Front Squats
- 10x Push Press
- 10x Burpees
- AMRAP in 12 min
- Four of Spades
- 5 Rounds
- 5x CMU/Sandbag/Ruck Get-ups
- 10x CMU/Sandbag/Ruck High-Pulls
- 15x Cleans
- 20x Push-ups
- 5 Rounds
- Three of Spades
- Slick mosey (no weight) around the parking lot
MARY:
- Captain Thor 5x BBS/20x Hammers
- Around the circle for PAX callout exercises
- A-Rod: 20x Flutter Kicks IC
- Simmons: Boat/Canoe
- Barney: 20x LBC IC
- Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)
COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom
CIRCLE OF TRUST/BOM:
Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25
Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.
MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS: