THE SCENE: It would be nice to be done with the below 50 weather, 45 outside but rain held off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators 5-1. Q did get mixed up but we got the work in
THA-THANG:
Thang 1:
Mini Totem pole- Complete first exercise and bear crawl up the “hill” ( it really is more like a steep embankment, Q initially wanted to do a crawl bear up and bear crawl down but in the name of safety we stitched) , Move on to 1 and 2 + bear crawl, repeat same till all exercises done than start over at 1.
- Grave Diggers- 10 each side
- CMU Swings- 15
- Curls 3way ( bottom to mid, mid to top, full) – 10 each way
- CMU clean/split press – 10 ( 5 each leg)
Thang 2:
Murder Hornets
- Murder Bunny 10 yards
- 10 Manmakers
- 10 CMU Lunges on each leg- static
- 10 BBS
- Repeat every 10 yards for 30 yards
- OH Carry back to start and repeat
MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Difference between cows and Rino’s. Rino’s are driven, audacious, focused and consistently charging towards success. Cows are content sitting in the field chewing their cud. F3 is about building leadership. Leaders are not cows they are Rino’s. Be a Rino.
MOLESKIN:
ANNOUNCEMENTS:
Pint night tonight @ 5 Causal Pint.