THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac. Idea was to carry a CMU with us the entire time and not let it touch the ground. So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.
Once completed we mosey’d back up cardiac to the front of the asylum. Here we did 3 burpees at first light pole and then every third light pole. HIM with the CMU did 3 OH presses at every 3rd pole.
Mosey’d to the bottom of Everest where there were 3 cones set up. Cone suicides of 20,15,10 and then we did 5 reps at the bottom. Exercises were 4ct flutters and dry docks. Idea was to run to cone 1 and do 20 rep count then back down. Next time run to second cone for 15 reps and back. So on…
Once completed man with CMU led everyone up Everest. Once at the top we mosey’d to Asylum building. Man with CMU shouted out an exercise for PAX to perform while he ran up space needle. Once he came back down he passed the CMU to the next HIM and they did the same. Ran out of time before everyone made it up stairs. Headed back to AO.
MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
2 Timothy 2:2