THE SCENE: 40s. Clear. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
Imperial Walkers x20
BAC x10, OHC x10
Tempo Squats x10
Merkins x10
Cherry Pickers x10
THA-THANG:
Mosey to parking lot – grab 40# sandy, 30# ruck, 20#
- 11s
- mountain climbers @ bottom
- LBC @ top
- run with either 40# sandy, 30# ruck, or 20# plate each time
- DORA *with 3 people
- 125 merkins
- 125 squats
- 125 flutters (4CT)
- 2 exercise together while 1 runs with or without weight. flapjack til done
- Mosey to AO
- Merkin pull thru with 40# sandy- down and back twice
- Sandbag getup with sandy – 1 PAX does 4 getups with 40# sandy while other two continue to do BBS. Rotate thru PAX til done.
- Wine Mixers – 15x OYO
- Repeat til time
MARY:
none
COUNT-OFF & NAME-O-RAMA
Magic Mic, Toucan, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership