THE SCENE:
Cool, crisp morning!
F3 WELCOME & DISCLAIMER
All were noted by the Q.
WARM-O-RAMA:
- Cherry Pickers – x10 IC
- Monkey Humpers – x15
- Motivators – 5,4,3,2,1
- Butt-Kicks (~20 yards – down and back)
- Karaoke (~20 yards – down and back)
- Bernie (~20 yards – down and back)
To avoid Burpees during the beatdown, PAX was challenged to obtain four of six total receptions with a nerf football. Epic failure, BUT in their defense, it was dark and wet outside….
THA-THANG:
Six stations laid out around the Oval Office. Each PAX started at a specific station with a relay format. The stations are listed as followed:
- PAX #1 ran a “go route” on the football field while PAX #2 threw him the nerf football. If catch was successful, PAX #1 completed LBCs on the field; if unsuccessful, then BB sit-ups.
- After throwing the football, PAX #2 completed 34 merkins on the track while everyone else completed the following exercises (AMRAP) at their respective stations. Once merkins were complete, PAX ran to the next station on the oval office and in relay form, the PAX went around the horn to change stations.
- CMU Curls
- Sandbag – 3 OH throws and then 4 squats with sandbag on shoulders
- Burpees
- Air-Squats
RINSE and REPEAT
MARY:
LBCs for time (~30 seconds)
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Pinocchio, Shrimp Net, & Smuggler
CIRCLE OF TRUST/BOM:
“Great leaders are not the best at everything. They find people who are best at different things and get them all on the same team”. Great leaders aren’t know-it-alls who constantly try to outshine everyone. They admit when they are wrong and genuinely want to learn from others. At the end of the day, it’s not about being the smartest person in the room. It’s about building a team with the smartest people you can find.