THE SCENE: Cold and wet to start. Progressively colder, and wetter as we went along. Perfect Gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 6 WMH, 3 slow tempo Knoxville CPs, 5 Slow tempo Merkins, 5 Slow tempo Squats, Long and slow shoulder burn series.
THA-THANG:
Hoist CMU and mosey to the track.
- Carry your CMU any way you see fit around the track for one mile. Hold a stationary until 6 is in.
- 10 Derkins, 12 Overhead press, 14 curls. 5 Rounds OYO
- Static overhead hold for one minute.
- Static Toe Merkin hold for one minute.
- Wall sit with CMU on lap for one minute.
MARY:
No Mary.
COUNT-OFF & NAME-O-RAMA
16 with one FNG
CIRCLE OF TRUST/BOM:
Build a relationship with Christ to then be able to hear Him speak.
MOLESKIN:
Really proud of everyone toughing it out in the rain and cold.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.