THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10
THA-THANG:
Mosey to Bathhouse for an EMOM:
- 5 pull-ups
- 10 merkins
- 15 squats
- Every-minute-on-the-minute for 5 minutes.
Mosey to smokehouse to grab CMU’s.
CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.
CMU / Run + Exercise
- Curls / 10 Dive Bombers
- OH Press / 10 Wide Merkins
- Single-arm rows (right) / 10 Diamond Merkins
- Single-arm rows (left) / 10 Hand-Release Merkins
- Tri-press / 10 Merkins
- Goblet Squat / 20 Side-crunches (right)
- CMU Swings / 20 Side-crunches (left)
- Blockees / 10 Squat-Jumps
We had enough time for a speed round thru some of this again with a shorter run.
MARY:
ABC’s — spelled our ABC’s in capital letters
COUNT-OFF & NAME-O-RAMA
13 HIM.
CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”