THE SCENE: About 60° and downright beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Shuffle the loop. 20 & 20 to start then halfway.
EMOM (Every Minute on the Minute) 9 minute blocks
Minute 1 – Sandbag Squats x 15
Step-ups w/ sandbag remainder
Minute 2 – Sandbag Clean x 10
Step-ups w/ sandbag remainder
Minute 3 – Sandbag OH Press x 15
Step-ups w/ sandbag remainder
Repeat for the 9 minutes.
Run up Lover’s Lane to pull-up bars.
10 Pull-ups
20 Ruck on Chest BBS
30 Push-ups
Back down to Pavalon for another EMOM block.
We did all this 3 times with one bonus round at the pull-up station and a shuffle ruck snake through the parking lot back down.
135 Sandbag Squats
90 Sandbag Cleans
135 Sandbag OH Presses
40 Pull-ups
80 Ruck on Chest BBS
120 Push-ups
Infinite Sandbag Step-ups
MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Fitness. Fellowship. Faith.
