CONDITIONS
50 degrees with a constant drizzle
F3 Intro and Disclaimer
COP
Side Straddle Hops x20 (IC)
Arm Circles Forward
Arm Circles Backwards x10 (IC)
High Knees x10 (IC)
THE THANG
Grab Cement Masonry Unit (CMU)
CMU Circuit
Line up on baseline of tennis court
Perform the folllwing:
– Jump back and forth over CMU for 1 min
– Rows right arm 1min
– Rows left arm 1min
Rinse and Repeat x2
Reverse Ladders 12 to 1
Run to opposite end of other court do 12 reps of exercise, run back and do 11 and so forth down to 1.
Exercises
– Overhead squats w/ CMU
– CMU curls
– Merkins on CMU
– Overhead press with CMU
– Burpee with overhead press (audible, start with 6 rather than 11)
COT
Count off and Name-O-Rama
1 FNG = Mini Van
BOM
Courage: Setting aside of fear to turn hardship into grace.
The 5th Leadership Characteristic
MOLESKIN
All about the cement masonry unit (CMU), we never let go of them. We pounded the upper body and never stopped moving. Rain didn’t slow us down, the PAX was motivated by the CMU beat down!!!
Barbie