THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:
Shuffle the loop. 20 & 20 halfway.
At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks
Minute 1 – Sandbag Squats x 15
Step-ups remainder of the minute
Minute 2 – Sandbag Clean x 10
Step-ups remainder of the minute
Minute 3 – Sandbag OH Press x 10
Step-ups remainder of the minute
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.
MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
ANNOUNCEMENTS: