THE SCENE: Humid, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Toy Soldiers, Thai Fighters, Tempo Squats, Side leg stretches, On All 4’s- (B) Hip circles & Donkey Kicks
THA-THANG:
Mosey to track
- 2 rounds of ATM’s (15 shoulder taps, 10 tempo MKNs, 10 fast MKNS) sprint to opposite end zone in b/w rounds
- Burpee Mile: 48 Burpees- 12 each lap
- Hindenberg BLIMPS: 4 corners of field, run in b/w each corner. Do same exercise each round each corner
- RD 1: 10 BBS
- RD 2 20 Lunges
- RD 3: 30 IMP Walkers
- RD 4: 40 MKNS
- RD 5: 50 Plank Jacks
- RD 6: 60 SQTS
MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Lizzy, Biohazard, Fast-N-Easy, Geppetto, Gmail, Herbie, Spellcheck, Natty
CIRCLE OF TRUST/BOM:
We make heroes out of people who show up with the last minute save, but the real work is in not needing the last minute
MOLESKIN:
Date your wife
ANNOUNCEMENTS:
1776 on the 4th