THE SCENE: Just about perfect. cool and dry
F3 WELCOME & DISCLAIMER
I am not a professional
WARM-O-RAMA:
25 ssh
10 Tennessee Walkers (mountain climbers but foot come up beside your hand)
Manly Arm Rotations – 15 each way
15 tempo squats
THA-THANG:
Five rounds a of five reps of each exercise:
– Merkins
– Incline
– Decline
– Catalina Wine mixers step up (normal wine mixer, but add done next to a bench so that you start in plank, drop to elbows, back to plank, up on to bench, back down to plank, with a push up every time you are in plank)
– Dry docks
Five rounds a of five reps of each exercise:
– Squats
– Step ups (each leg)
– Box jumps
– Lunges (each leg)
– Pistol squat (each leg)
10mins of EMOM (every minute on the minute):
5 Merkins
5 squats
5 burpees
MARY:
20 BBS
20 Flutters
CIRCLE OF TRUST/BOM:
“But what I’ve learned is that you don’t have to be perfect to do something extraordinary. Ordinary people are heroic, and an ordinary life lived well is, indeed, extraordinary.” – Chris Edmonds from No Surrender
MOLESKIN:
We had 4 visitors downrange!
Johnny Cakes from Jacksonville, FL
Outhouse from Gastonia, NC
Tebow from Atlanta, GA
Shoota from Franklin, TN