THE SCENE: Low 40s & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 30
- Tempo Squat x 10
- 4ct Merkins x 10
- Cherry Pickers x 5
- this/that stretch
THA-THANG:
- Descending ladder.
Each man OYO work your way down the ladder from top to bottom. After each round run across the parking lot & down the hill to the ball field fence. Rinse & Repeat eliminating the lowest remaining exercise each round. Alternate bernie sanders each trip up the hill when coming back from the ball field fence.
- 10 Thrust Merkins
- 9 Reverse Lunges
- 8 Box Cutters
- 7 Burpees
- 6 Squatjacks
- 5 Superman Swims
- 4 Dry Docks
- 3 Iron Mikes (4 ct)
- 2 Flutter Kicks
- 1 Ultimate Merkin
2. Bear Square Crawl.
Four cones set up in a square. Crawl the square while always facing the same direction. Stop at each corner & perform the following:
- Round 1: 10 Merkins
- Round 2: 10 Pickle Pounders
- Round 3: out of time! One long crawl to the end of the parking lot & Crawl Bear back.
MARY:
No Mary today….plenty of abs in the workout.
COUNT-OFF & NAME-O-RAMA
20 PAX: Rainbow, Booster, Snitch, Abacus, Pusher, Cat Gut, Smalls, Fabio, Rusty, Bunny, QVC, Walkabout, Code Brown, Charmin, Toll Bridge, Passport, Gibbler, Cheatsheet, Ribbed, Bartman
CIRCLE OF TRUST/BOM:
Repeat BOM from my last Q….it has still been on my mind. Don’t let the cold weather make you a fartsacker! Champions are made in the cold weather. Keep setting the alarm, keep pushing….you’ll be glad you did once the spring arrives.
MOLESKIN:
ANNOUNCEMENTS:
Truckin to the Pound – tomorrow 6am at the Truck Stop.