THE SCENE:
43 degrees w/clear skies (just right.)
F3 WELCOME & DISCLAIMER
The usual
WARM-O-RAMA:
Jog up to field
- Butt kickers / 25 yds
- 50 flutter kicks – Single ct
- Crossovers back
- 25 big boys
- Lunges 15 yds
- 15 Merkins
- Crossovers 15 yds
- Bear Crawl 15 yds
- 20 SSH
- Bear Crawl 15 yds
- High Toe touches 15 yds
- Windmills
- Hip rotations
THA-THANG:
Mosey to CMUs
- Power pushes 1 CMU
- 10 merkins
- 10 overhead presses with a squat X4
Mosey to pull-up bar
- 5 pull-ups
- Hold Plank. X2
Back to CMUs
- 10 Burpees
- 10 rows each arm
- Farmer carry 1 CM
- 15 jungle boy squats
- 10 Starjumpers
- 15 BW Squats
Recovery Stretches
- COUNT-OFF & NAME-O-RAMA
Voodoo, Tailhook, Mermaid, Commission, Betty, Crawl Space, Base Salary, Caveman
CIRCLE OF TRUST/BOM:
The importance family time. Small interactions have big impacts.