THE SCENE 74 and humid
F3 Welcome and Disclaimer
THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC
CMUs on baseline. Get a BattleBuddy
//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH
x10 Carolina Dry Docks IC
Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)
Base of the New Hill…it’s a torturous hill and deserving of a terrible name.
//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU
Mosey with CMU to base of Everest
//Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes
Plank combos while you wait for those on Everst
Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)
COT
Number Off and Name O Rama
BOM
We were running a little behind so Elvis just prayed us out.