THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 25
- Tempo Squat IC x 10
- Merkins IC x 10
- Nancy Kerrigan IC x 10
THA-THANG:
3 Man Teams – 4 Circuits
Circuit I (2x Through running until PAX completes)
- A – Goblet Squat
- B – Burpee
- C – Goldi-Blox (Travel Exercise)
Circuit II
- A – Brick Switch Merkins
- B – American Hammers
- C – Weighted Lunge
Circuit III
- A – Weighted Calf Raise
- B – Rock Climber
- C – Squat Walker (Weighted Duck Walk)
Circuit IV
- A – Squat & Press
- B – Merkins
- C – Broad Jumps
Sprint 2x Through
Quarter Pounder (Cheese Optional)
- Run 25 yards – 25 Merkins
- Back Peddle – Run 50 Yards – 50 Squats
- Back Peddle to start – Run 75 Yards – 75 American Hammers
- Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH
MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.
MOLESKIN:
With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section