THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)
THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins
Back to the AO
Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders
Called it during the lap of 8, props to Plunger for pushing it with me.
MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)
COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs
CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.
ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.