THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching
Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill
15 x merkins.
run to the top of the hill 15 x CDC
Run to Backbone 3 x pull up 5 x knee up
run back to the bottom. Rinse and repeat till the time is called
MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.
CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill. It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!