THE SCENE: 35 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Stretch OYO
- Merkins x 10 IC
- SSH x 20 IC
- LBAC fwd/bkwd x 10 IC
- Squats x 10 IC
- Run a lap around the island
THA-THANG:
Grab something heavy and begin a slow mosey. Weights consisted of Ratchet’s gas cans, several kettlebells, 30, 25, 20 lb dumbbells, and the golden cmu. We moseyed for about 100-150 yards at a time around the park, stopping for 25 reps of the following exercises.
- Burpees
- Nose wipers
- Squats
- Gas pumpers
- Curls
- Dry Docks
Once we reached the paved hill by the bathrooms. 11’s….sort of. We started out doing 11’s but then the QIC changed it to just 10 reps at the top and 10 reps at the bottom each time. Merkins at the top, Squats at the bottom. Each trip up the hill the PAX carried all the weight and were allowed to leave the lightest weight at the top of the hill. We were done once we’d worked our way down to just a single 87lb gas can. Probably 10 or 11 trips up and down the hill with the weight.
Mosey back to the AO with the weight. Stop along the way for sets of 25 of the following:
- Dips
- American Hammers
- Burpees
MARY:
- Star Crunch x 10 IC
- Heel ups x 10 IC
COUNT-OFF & NAME-O-RAMA
10 this morning: La-Z-Boy, Mayberry, Toto, Cosmo, Cornhole, Gibbler, Judge Judy, Sparky, Wagon Wheel, Bartman
CIRCLE OF TRUST/BOM:
Don’t compare yourself to others.
MOLESKIN:
ANNOUNCEMENTS:
upcoming CSAUP at the Bomb Shelter