THE SCENE: Tropical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Head/neck back side to side x5, Grady Corns x5, Al Gores x4 10 sec hold, planks x4 10, 20, 30, 60 sec hold
THA-THANG:
(CMU) FUN With Numbers: grinder square linear numbered 0-9. Exercises determined by birth date, SSN, Phone, Weight, Age average, Zip, etc. until time.
0 = burpee x2 (single leg each time), merkin x2 (one arm push left, right each time), shoulder taps x2 (left and right tap = 1)
1 = 10 blockies
2 = 20 squats with block, 20 lunges (10 each leg)
3 = 30 CPRs Curl, Press, Raise (skull crushers)
4 = BBS x4, LBC x4, WWII x4
5 = Alarm Clocks x25
6 = Bernie x6 on Waxjob hill
7 = Thrusters x7
8 = Alpo x8
9 = Boat/Canoe with CMU x9
Cusack to each number. When number grouping completed, run the apex loop and plank until the 6 finishes. Repeat with new numbers.
MARY:
PAX Roulette
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
We are more than numbers. As leaders, we provide vision — desired future state. We engage. We execute a plan. WE measure (clear, agreed upon, defined end). We fix & adapt. These skills push us to be our best and bring others with us.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Next Saturday, no beatdown at BS. Go to Arsenal instead for the flag pass to Butterfingers.