THE SCENE:
Moist, gloomy, and warmish. Ahhhh perfect.
F3 WELCOME & DISCLAIMER
Yep
WARM-O-RAMA:
- SSH
- Tempo squats
- Tempo merks
- Knox Cherry Pickers
- Willy Mays Hayes
- LBAC -F
- LBAC – B
- Moroccan Night Clubs
- Hallelujahs
- Chattanooga cherry picker
THA-THANG:
Plan A Heavy Reflection
One man per station rotate every 60 seconds 2 rounds
- CMU goblet squat
- Blockie
- CMU tricep extension
- CMU swings
- CMU curl
- Good mornings
- Derkin
- CMU stack squat
- CMU clean and press
- CMU lunges
- CMU overhead press
- Elf on the shelf
- CMU snatch
- CMU rows
- Plank pull through
Sandbag work
Pax pair up, work as a pair for each station 2 rounds
- 60# dead lift, one man lift, next man lift
- 40# bag hay bale partner throw
- 40# overhead throw
- 20# center snap
- 53# bowling
- 35# shot put
- 5# frisbee toss
MARY:
Mary’s older uglier sister Terry
Tractor pull
- Strap into the shoulder harness and bear crawl dragging the body bag as far as possible. All men go with encouraging pax, 4 men carry the bag back. Next volunteer straps in.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As in water, a face reflects the face, so the heart of a man reflects the man.
MOLESKIN:
I sure am proud of these guys at Rampart. We all discussed
ANNOUNCEMENTS:
1. Get signed up for the MABA here: https://f3maba.com/signup/2023. Make a plan now how you’re going to do this. Without forethought, 100 burpees in a day is likely not going to happen. Be a strategic man of action starting TODAY!
2. Don’t forget! Hardship Hill gets more expensive tomorrow. Get signed up today! https://www.adventuresignup.com/Race/TN/Kingston/HardshipHillOCR
Go30 starting afresh and anew tomorrow.