THE SCENE: cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC | Windmills IC
- Baby Arm Circles IC
- Grady Corns IC | Rockettes IC
THA-THANG:
Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.
Station 1
- Diamond Merkins
- Lunges
- Box Cutters
Station 2
- Dry Docks
- Squats
- Flutter Kicks
Station 3
- Shoulder Taps
- SSH
- LBCs
Station 4
- Hand Release Merks
- Some other stuff
Ring of fire to 4
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM
PRAYER