THE SCENE: Overcast clouds, 49°F, Feels like 45°F, Humidity 79%, Wind 8mph from WNW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
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Baby arm circles x10 each direction IC
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SSH x 25 IC
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Tempo Squat x 10 IC
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Tempo Merkin x 10 IC
THA-THANG:
Mosey to the front of the school
Brickyard Bear crawls – Ascending curb crawl (1 to 13 merkins with bear crawl)
Mosey to the back lot (with a locked fence at the shortcut)
Kracken:
- 4 stations, 3 exercises at each station, start at a station, do exercise, run a lap and move to the next station. Continue until 12 laps are completed.
- Station 1: 15x Squat, Jump Squat, Smurf Jack
- Station 2: 15x BBS, LBC, Flutter (4ct)
- Station 3: 15x Merkin, CDD, Shoulder taps
- Station 4: 15x (4ct) Mountain Climber, Peter Parker, Hello Dolly
Mosey to the front. Stop at AOQs truck to drop off cones.
Burpee Dan back to AO. (1 burpee, 4 lunges)
MARY:
Hurricane Hoedown
- 20x Flutterkicks
- 20x Inclined Flutterkicks
- 20x Flutterkicks with a BBS every 5
Dealers Choice
- Peter Parkers
- Crab reachers
- Man Makers
- Suzanne Summers
- Australian snow angels
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are not made to be alone. This group of men are your brothers, they will be there when you need them.
MOLESKIN:
ANNOUNCEMENTS:
AOQ handoff this Saturday