THE SCENE: humid low 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 cherry pickers in cadence
10 baby arm circles in cadence 10 reverse baby arm circles in cadence
THA-THANG:
Sloth crawl to parking lot then 10 supple hip squats
Bear crawl back with high knee lunges 10
Gorilla hops to end then mountain climbers 10 4 count cadence then jog back
3 rounds beat the clock 15 minutes
10 CMU press
10 inch-worms
10 lunges with CMU
20 spider merkins (10 per side)
20 side straddle hops single cadence
We made it in 7:32 seconds
3 Bears bear hug relay
3 people bear hug carry a sandbag of differing weights to end of parking lot and back while others are doing an exercise until all have completed their run carrying each bag
Hold my Bear:
4 rounds
Bear crawl with CMU pull throughs
10 CMU bearpies
MARY:
Clean-up
50 Squat
25 LBCs
40 SQuat
20 LBCs
30 squat
15 LBCs
40 squat
20 LBCs
50 Squats
20 LBCs
COUNT-OFF & NAME-O-RAMA
Hands Assfault Cheatsheet lillydipper Pele Flashback Waffle House Husker
CIRCLE OF TRUST/BOM:
Be a wolf
Be a Lion
Take nothing for granted Set goals
Be a better person