THE SCENE: 72 and calm.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
Stretchy stretchy…
Mosey to the recruitment center.
THA THANG:
Heavy Tabata – 8 stations. 20 seconds on, 6 seconds off. 4 rounds then switch stations.
Stations were;
- Thrusters
- Heavy lunge step-up
- Ball Slams
- Stack squat
- Battle rope alternating waves
- Step backs
- Tire hit
- Blockee
Flutter kicks and LBCs while each PAX takes a turn doing max pull-ups.
Start the Tabata again – 8 new stations;
- Gore Curls
- Deep CMU squat
- Slam Ball Launch
- CMU swings
- Battle rope slams
- Goblet squat with rotation
- Tire flip
- Lunge-squat-lunge (block overhead)
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
5 men, including FNG Hollywood
CIRCLE OF TRUST/BOM:
Psalm 112 (ESV)
Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments! His offspring will be mighty in the land; the generation of the upright will be blessed. Wealth and riches are in his house, and his righteousness endures forever. Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord. His heart is steady; he will not be afraid, until he looks in triumph on his adversaries. He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor. The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!
MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday – 7:00am. Breakfast after.