THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:
(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC
Mosey to Pool Wall – 5 wall-ups
Mosey to Recruiting Center – 5 burpees before crossing road
The Thang – Brickwork (1 CMU/PAX)
1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS
2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)
(10 count)
3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.
MARY:
COUNT-OFF & NAME-O-RAMA
6STRONG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Prayed for Biohack’s surgery and family
ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday