THE SCENE: Thick and Moist!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)
THA-THANG:
15 Min AMRAP
15 Step-ups w/knee to elbow each leg
20 Iron Big Boy Sit-ups (IBBS)
25 Merkins
12 Min AMRAP
10 Single Leg Sun Dials (each leg)
15 Knees to chest, feet to sky (compound crunch)
20 Ankle touches 2ct
10 Min AMRAP
10 Chest to bars
15 Iron Mikes 2ct
20 CMU overhead press
MARRY’S – LUCKY ROLL:
*Roll a dice for the exercise*
1 LBC (x40)
2 Burpees (x10)
3 Hello Dolly (4ct x20)
4 Plank Knee to Op Elbow (4ct x10)
5 Slutter Kick (4ct x15)
6 American Hammer (4ct x10)
COUNT-OFF & NAME-O-RAMA
11 Pax – Tagged to post
CIRCLE OF TRUST/BOM:
I drop the ball on this – my words were not put into sentences very well after this beatdown and I delivered a very confusing and non complete message…I owe it to the Pax – I will re-visit this message with a “part 2” on my next Q!
MOLESKIN:
The AMRAP layout really increases the intensity of the work-out. Everyone was together doing the same movements and able to motivate one another for another level of intensity. Multiple Pax caught the eyes of another in a moment of rest before digging deeper and pushing through!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.