THE SCENE: Cold, clear, ankle warming weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters x 10 IC (B), Lounge Act x 20 IC (B), Danger Zone’s
THA-THANG:
Mosey to Brickyard Corner and perform 10 Animal Style SQTS OYO, Mosey to Norm Hill and do 25 BBS–>sprint to top of hill and do 5 jump squats, quicksey down the hill & repeato. After 2nd set of JMP SQTS hold plank until all have completed.
- Run to end of road and perfor SSH until all arrived
- Run up Brickyard Hill to 1st hill, perform Speedhumps (60 sec of monkey humpers as fast as you can…a bitch!)
- Run to next hill hold Al Gore until all arrive, 15 8CT MM;s IC
- Run to last hill and do OH claps until all arrive then do 20 Bonnie Blairs (2 CT)
- Proceed back down to next hill and do 25 4CT MM’s IC
- Proceed to next hill and do 25 Plank Jacks OYO
- All together back to Brickyard corner and do 10 Clerkins OYO (the 2nd bitch)
- Mosey to planter boxes to do 11’s- Incline MKNs and Dips
- 60 sec wall (pillar) squats
- Australian Nut Knockers x 20 IC (Thanks you Herbie for increasing the cadence so we completed quicker)
MARY:
Supermans x 10 IC, Flutter kicks x 20 IC, Hello Dollies x 20 IC, Gas Pumps x 20 IC, Crab reachers x 20 IC, Freddy Merc’s x 20 IC, LBC’s x 20 IC, tempo SQTs until recover recover
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, Natty and Manilow late entry
CIRCLE OF TRUST/BOM:
To be a leader you must lead even in times when you don’t want to, Controversial moments, awkward moments, moments when the discussion needs to be steering in a better direction, moments when the right thing needs to be done…even if it’s hard
MOLESKIN:
Prayers for Noah, Herbie’s father in law, Gepetto’s brother, Natty’s friend Ashley and his in-laws, Manilow’s recovery to enable him to return to Absolutions, MM’s, MKN’s and Burpees.
ANNOUNCEMENTS:
I challenger every man to not forget our creed…no man left behind. Let’s get our men who have strayed and bring them back to the flock. Grab some new ones along the way