THE SCENE: 64 and BEAUTIFUL
F3 WELCOME & DISCLAIMER: YEP.
WARM-O-RAMA:
Led by Borg (Mark McKeever)
THA-THANG:
20 – 15 – 10 Reps (20 reps of each mvmt/run lap, rinse/repeat 15 w/lap, 10 w/lap)
Curls
Thrusters
Tri Ext
Squats
Run a lap w/ CMU
Hold CMU Gore till 6
FLORA 1-2-3 (Battle Buddy)
1. Upper: 100 Merkins
• Switch every 10
• Plank on CMU
• Run LAP around Lot w/CMU
2. Core: 200 CMU LBC
• Switch every 20
• 6” leg lift/hold CMU above head
• LAP w/CMU
3. Legs: 300 CMU Squats
• Switch every 25
• CMU Gore
• LAP w/CMU
TIME! Mosey back to ShovelFlag. Here’s what we DIDN’T GET TO DO…
Tinseltown Stairs
• 10 Single-arm rows (each side) – CMU stairs
• 10 Lunges (each side) – CMU stairs
• 10 Good Mornings+ 10 BBS – CMU stairs
• 10 Uneven Merkins (each side) – CMU stairs
• 10 Kettle Swings + 20 Overhead Calf Raises – CMU stairs
MARY:
Led by Borg (Mark McKeever)
COUNT-OFF & NAME-O-RAMA
7STRONG did some HEAVY PT
CIRCLE OF TRUST/BOM:
WORD BY BORG
MOLESKIN:
ANNOUNCEMENTS:
Family Q this Saturday at The Project led by Mathlete and Biohack; Shovel Flag transfer to Kickflip on Tuesday, June 29; CSAUP “Off the Chain” July 24