THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER
Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10
Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15
THA-THANG:
Mosey with CMU to Amphitheater
Buy in:
Bear Crawl to the top of the Amphitheater
10 Burpees
Crawl Bear back down
Main Beat down was a ladder exercise
Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.
Exercises were as follows:
First step 25 CMU Curls
Second Step 10 Derkins
Third Step 25 Dips
Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top
Fifth step100 Heavy Squats
Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.
Watch out for that sidewalk in the middle of the path, busted my CMU on it.
RTB
MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18
Escape from Haw Ridge 4/14
Hardship Hill on the horizon, please join our team if you can. We have two open spots.