THE SCENE: 56 degrees and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence
10 reverse baby arm circles in cadence
25 SSH in cadence
THA-THANG:
Descending ladder of CMU reps starting at 17 and decreasing by 2 until you get to 1. After each round suitcase carry to end of lot and back
- CMU swings
- CMU front squats
- CMU OH press
- LBCs
MARY:
CMU stations 4 stations 1 minute each and overhead carry to next station: curls, step ups on CMU, lunges onto CMU, merkins on CMU
COUNT-OFF & NAME-O-RAMA
Cavalier and Assfault
CIRCLE OF TRUST/BOM:
Guardrails protect a HIM from the flux, which is the emotional reaction to the peaks and valleys that appear to with regularly throughout life. Bricks are daily habits that come together to form guardrails. Bricks are the DRP to get better each day! Maintain consistency and the bandwidth of the flux won’t have such high peaks and valleys.