THE SCENE: Dark, damp, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles x 15 (4 ct) ED IC
“Some of these”
Tempo Squat x 20 (4 ct) IC
4x4s – 4 Rounds
THA-THANG:
Coupons!!
CMUs: Curls x 20, Tricep extension x 20, Bent over rows x 20, over head press x 20. Three rounds with lap around parking lot between each round.
Hot Potato: Partner up, on 6 with ankles locked. P1 does BBS with CMU starting on ground over head. Hands CMU to P2 at top of BBS and P2 goes down and touches CMU to ground over head. AMRAP
Greta 1,2,3,4: P1 runs with CMU to end of parking lot and leaves CMU for P2 and runs back. P2 begins exercises with CMU at start point. Running count of reps between partners.
- Lion King (100 reps), Curls (150 reps), Incline merkin on CMU (150 reps), Military press (200 reps)
MARY:
Flutters with CMU over head x 30 (4ct) IC
American Hammers with CMU x 15 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNG: Mike Teasley (Stiffler)
Mr. Weggie
CIRCLE OF TRUST/BOM:
PAX leadership and grabbing Q slots at Brickyard for 2018! Leadership!
MOLESKIN:
Pray for Robert as he heads to Ft Benning for basic on 12/27.