THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
lunge + reach
over head claps
Mosey lap around the track
THA-THANG:
Thang 1- EMOM madness
15 min emom timer- switch every 3 min- SSH till countdown
- Swings- 25
- Curls- 50
- HR Merkins- 20
- Block hold flutter kicks – 30
- Sumo squat- 25
Thang 2- Hey Buddy
Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC
Leg Raises-5
Heels to Heaven- 10
LBC- 15
Crunchy Frogs-20
100’s – 25 sc
MARY:
Pax all meet up and did exercises from Hey Buddy together IC 10 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK
MOLESKIN:
ANNOUNCEMENTS:
Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23