THE SCENE
73 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
SSH x30
Cross body arm swings
Duck Walk (4 up/4back)
Lunge Complex
Plank Complex
Merkins x10 regular
Merkins x10 wide
LBSU x20
Superman
Grab CMU and mosey to base of New Hill (which needs a name…maybe The Wall?)
Plank while we wait + x10 merkins OYO
Burpee Hills
Get a BattleBuddy
One person runs up hill while other does burpees
5 minutes. AMRAP
Mosey with CMU to base of Everest
Everest+Deconstructed Burpees
Sprint up Everest
When back at start do the following (Deconstructed Burpees)
– 10 squats
– 10 leg thrusts
– 10 Merkins
– 10 leg thrusts…then up.
Rinse/repeat. AMRAP: 5 minutes
Plank+merkins while we wait for everyone to descend after time was up then x20 LBS IC
Mosey with CMU to the flag. Burpees while we wait for everyone to return
Sprints + Burpee Jumps
Get with BattleBuddy:
One person sprints the length of parking lot while other does jumps over CMU, doing a burpee on each side
3 minutes AMRAP
ABS
Core: reverse bridge x 20
COT
Count off and Name-o-Rama
BOM
We all carry a burden that keeps us from performing at our full potential. Identify it, acknowledge it, and then release it to your father so that you may run the race set before you with passion and purpose!
MOLESKIN
The stars were glimmering in all their majesty this morning as I drove through the gates of splendor at the Asylum. The warm fuzzies quickly dissipated with the collision of my face to the famous East Tennessee Humidity. Even at 5am, it’ll knock your teeth out.