- THE SCENE: sunny and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right into a mosey with some Frankenstein along the way
THA-THANG:
Mosey to elementary school
when pax arrived we realized the monkey bars and low bars had been removed so pull-ups are more difficult, still we proceed
Thang 1
- 25 pull ups
- 50 Merkins
- 75 single count iron mikes
- run to top of road hill
- held squat for 6
Mosey to high school football field – on the way Q checked his phone to see that Moses had called, pax linked up with Moses by high school
Thang 2- modified Nolan Richardson
- Solo
- 50 burpees, every 25 run 50 yard one Bobby Hurly
- 100 Squats – every 50 run 50 yard one BH
- 50 LBC every 25 run 50, 1 BH
- 100 little baby arm circle, every 50 run 50, 1 BH
Thang 3
- pax ran stadium stars started at home stands go up left side and down right, went up rows with hand rails-2 on home side, ran to visitors
- run up visitors stands same up left down right. About 12 rows
- headed back to AO
- ran 30 sec walk 1min 2 rds
- ran 1min walk 30 seconds 2 rounds
- Q stopped pax at bottom of hill that leads up to the grindstone
- Rep Sleepy called jailbreak
- finished run back from High school in 6min
MARY:
Pax roulette
- Moses Superman’s
- Rep sleepy – flutters
- grouch- windshield wipers
- Q- leg raise hip raise combo
- lbc for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I’m thankful I can confess when I fail as a husband and know that other men have the same challenges. Thankful for an M that’s not afraid to call me out when I’m wrong.
MOLESKIN:
moses rucked from the Arsenal to the Bombshelter, Q did not realize this till I was giving his a ride back to the Arsenal. It was a great F3 moment.
ANNOUNCEMENTS:
flag hand off this Saturday!!