THE SCENE: Dry, humid, mid 70s, sunny. Jk it was rainy and miserable. BUT it was character-building rainy and miserable.
- 2FT = 2 For Tuesday (Unrecognized national holiday)
- R&R = Rinse & Repeat
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness-Fellowship-Faith
- Name is Steam and I’ll be your QIC this morning – honor to do so.
- Couple things before we begin:
- Not a professional
- You’re here on your own volition
- You know your body better than anyone else – if you need to modify anything we do this morning feel free to do it, but push yourself and the men around you. They deserve it and so do you.
WARM-O-RAMA:
- SSH: 11 x 4 IC
- 2FT –> R&R
- Monkey Humpers: 11 x 4 IC
- 2FT –> R&R
- Squat Bender: 11 x 4 IC
- 2FT –> R&R
- Rockmill (mix of Rockette & Windmill): 11 x 4 IC
- 2FT –> R&R
THA-THANG:
(mosey to Amphitheater)
- 11s
- Stage = 11 box jumps (full extension)
(sprint to the top)
- Top = 11 pull-ups
(sprint back down and hold the incline merkin plank on the stage)
- Rinse & Repeat because it’s 2 For Tuesday!
- Recover at the bottom in the incline merkin plank on the stage
- Execute 11 down/up incline merkins
(3 Points of Contact)
- stone wall on 1 side of the stage – the stage – stone wall on the other side of the stage
- Stone Wall 1 = 11 1-count incline merkins
- Stage = 11 situps
- Stone Wall 2: 11 1-count decline merkins
- R&R because 2FT
- 11s
- Stage = dips
(sprint to under the bridge to the left)
- Under the bridge to the left = 1 wall-sit + seal clap
(Sprint back to stage)
- Rinse & Repeat because it’s 2FT!
(sprint to covered area right before the stairs to the bridge)
- 1 wall-sit + Seal clap
- Rinse & Repeat (9 & 2, 8 & 3, etc)
MARY:
Core 4
- 4 areas of the amphitheater stage
- 25 1-count reps each area
- LBCs
- Flutter Kicks
- Spidermans
- Cockroaches
- R&R because 2FT
(COT inside of amphitheater)
COUNT-OFF & NAME-O-RAMA
8 PAX – No FNGs
Abort – Walrus – Half-Calf – Cornhole – Swanson – Huffy – Amazon – Steam
CIRCLE OF TRUST/BOM:
- Chase the Lion
MOLESKIN:
