THE SCENE: Partly cloudy, feels like 19 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, 1 Burpees, Tempo Merkins x10, 2 Burpees, Imperial Walkers x10, 3 Burpees, Rockettes x10, 4 Burpees
THA-THANG:
- Mosey to Flagpole for 4 Corners on the track (3 laps) (Reps 20-15-10)
- LBC’s, Mountain Climbers (4-count), Jump Squats, Merkins
- Freddie Mercury at Flagpole til 6 is up
- Mosey to Rock Pile and pick a rock
- Rows, then dry docks at the dock (20-15-10-5)
- Rock Curls (10 lower, 10 upper, 10 full motion)
- Tricep Extensions (20)
- Lunge up ramp to bathroom w/ rock shouldered. Alternate shoulders half way.
- 5’s at bathroom (Squats w/ rock & pullups), replace rock
- Mosey to top parking lot
- Partner up. 1 person Bernies to the end of parking lot while other person does 10 Merkins before trying to catch their partner. Switch Places. Repeat x3
- Fellowship Mosey back to AO
MARY:
Big Boys x10, 5 Burpees
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Always keep moving forward!
MOLESKIN:
ANNOUNCEMENTS: