THE SCENE: Mid-40’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 4 count IC
Big Arm Lunges x 15 4 count IC
Windmills x 10 4 count IC
Plank to Chaturanga run on Q.
THA-THANG:
Mosey to grinder with CMU
3 teams:
1) Pull ups, Military Merkins, Smurf Jacks, Wall Sits
2) Bent Over Row w/ CMU, Upright Row w/ CMU, Bear apposition Lat Pull w/ CMU, Straight Arm Hold w/ CMU
3) Duck Walk, +5 Decline Merkin, Reverse Bear Crawl.
Each exercise 1 min. AMRAP, #3 is full 4 min. Rotate stations. Repeat.
Mosey to ball field w/ CMU
Bears and Blocks across outfield and back.
MARY:
In and Outs x 12 4 count IC
Big Boy Sit-ups AMRAP 1 min.
Side V-ups AMRAP 30 sec. per side
Dr. W x 15 (Diagnosis: severe abdominal pain and tears. Treatment plan: More Dr. W!)
Bicycles x 25 forward then back
LBCs AMRAP 1 min..
COUNT-OFF & NAME-O-RAMA
7 plus bonus appearance by Drifter just in time for Mary
CIRCLE OF TRUST/BOM:
We talked about time management and evaluating where we spend this precious resource making sure we are spending it on worthwhile things and not letting the digital drain suck it away.
MOLESKIN:
Moleskin by scribe (Waxjob): On a weekend where every AO was light due to strong F3 Knox representation at GoRuck, this was the first beatdown in which all the PAX were introduced to F3 right here at the Bomb Shelter. Barely over a month since launch, and these HIMs are stepping up strong!
ANNOUNCEMENTS: