THE SCENE: 64 and cool
F3 WELCOME & DISCLAIMER – Yes and Phone in case of emergency
WARM-O-RAMA
SSH, Tempo Merk, Mountain Climbers, Tempo Squats, Cherry Pickers, Individual Stretch, Mosey to Recruiting Center
THA-THANG:
4 Corners – 3 Rounds – 20 Reps
Arms
20 Curls
20 Single-arm Rows
20 OHP
TRAVEL: Murder Bunny
Legs
20 Heavy Squats
20 Heavy Lunges
20 Heavy Squat Jump
TRAVEL: Rifle Carry
Abs
20 Heavy BBS
20 Heavy Freddy
20 Heavy Heals-to-Heaven
TRAVEL: CMU Bear Crawl
Back/Body
20 Good Morning
20 Blockees
20 Thrusters
TRAVEL: Heavy Lunge
We had time so we added 10 Heavy Dips + 10 Tricep Extensions (Thanks Kick!)
Mosey back to Shovel Flag
MARY:
PAX Choice – LBC, Freddy Mercury, E2K, Basilisk, Prone Row, Hello Dolly, Flutterkick
COUNT-OFF & NAME-O-RAMA
5 Lucky Bastards – Good crew to enjoy Heavy PT and some coffee/water afterwards
CIRCLE OF TRUST/BOM:
Romans 12:1-2 (ESV)
I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. 2 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
MOLESKIN:
Biohack is the hero today with coffee, cups, and (almond?) milk and Kick-Flip, our Fearless Leader for the water! Good work, gents!
ANNOUNCEMENTS:
Hardship Hill Obstacles – something about a deep leaf-covered hole filled with sharp wooden pikes… with little people dressed in teddy bear suits and spears? Kickflip has all the details…