THE SCENE: Nice morning. Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count. Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there. Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top. The exercises were as follows:
20,20,20 of Dry Docks with 40 OH press at the top
20,20,20 of Jump Squats with 40 weighted squats at top
20,20,20 of crab position dips with 40 tricep extensions at the top
20,20,20 4ct flutters with 40 flutters with cmu at top
Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.
MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Psalm 146:8-11