THE SCENE: Warm & muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 10
- Tempo Merkins x 10
- Tempo Squats x 10
- This/that stretches
- Cherry Pickers x 5
- A few burpees sprinkled in….
THA-THANG:
- 7’s on the hill – Squat Jumps at top, Lunges at bottom
- Mini seabiscuit around the long island. 10 burpees, 10 merkins, 10 dips at designated intervals.
- Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
- Moseyed back to the pee rocks for some DORA: 100 OH Press, 100 Curls, 100 Goblet Squats. Partner runs to gate & does 5 merkins. Maintained social distance and no rock sharing.
MARY:
Dealers choice:
- Hello Dolly x 20 – QIC
- Side Crunches – Waxjob
- Big Boys – Frosty
- Freddie Mercury – Butters
COUNT-OFF & NAME-O-RAMA
17 strong: Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease. Do your merkins!!
MOLESKIN:
I’ve been out for a while with a busy work and family schedule. Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.
ANNOUNCEMENTS: