THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC
THA-THANG:
Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…
Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie
Exercises:
- 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
- 100 Squat Thrust
100 OHP(audible… What was I thinking? Right after squat thrusts?)- 150 Lawn Mowers
- 100 CMU BBS
- 100 Fwd Raise
- 200 Curls
There were more, but I think that’s all we got through…
Mosey on back and put the toys away.
MARY:
Threw down a few flutter kicks while the CMUs were being stowed.
One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!
20 4-ct crunches to cash out
COUNT-OFF & NAME-O-RAMA
20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
CIRCLE OF TRUST/BOM:
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
MOLESKIN:
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
ANNOUNCEMENTS:
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.