THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck: 400m ruck toss (clean-out toss) with partner at track.
Baby Arm Circles x 10 ED EA
Imperial Squat Walker x 15 IC
8 Count BB x 10 IC
THA-THANG:
Flora 1-2-3: Partner up
- 100 merkin- partner 1 does 10 merkin on CMU while partner 2 holds plank with feet on CMU. Flap jack
- 200 CMU curls- P1 does 20 CMU curls while P2 holds CMU overhead (elbows locked). Flap jack
- 300 BBS w/CMU on chest- P1 does 25 BBS while P2 holds feet 6-inches off ground and CMU over head
Hurricane Hoedown: Reps 7-6-5-4-3-2-1
- Seated w/CMU at chest level IC
- Slightly inclined (no CMU) IC
- Normal with CMU overhead IC
- Normal with BBS (CMU on chest) on 4 ct
Block Burners: Push CMU approx 40 yards. 11s with BBS at first cone and Merkin on CMU at second cone
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 Corinthians 11:25 We will face persecution. Some more than others. Get up. Keep going. Find strength in those around you and from the Lord who loves you. Take as many with you into Glory as possible.
MOLESKIN:
ANNOUNCEMENTS:
