THE SCENE: It was an inferno! Perfect day
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
The standard SSHs, Rockettes, Cherry Pickers, little baby arm circles front and back
THA-THANG:
Whoa, man. Like that’s some heavy stuff.
Swing (4 minutes)
40 seconds on, 20 seconds off
Swing the CMU back and forth, focusing on proper form and posture.
Squats (4 minutes)
40 seconds on, 20 seconds off
Squat with the CMU, focusing on proper form and posture.
Lunges (4 minutes)
40 seconds on, 20 seconds off
Lunge forward with the CMU, focusing on proper form and posture.
Merkins (4 minutes)
40 seconds on, 20 seconds off
Place the CMU on the ground and do merkins with your hands on the block, focusing on proper form and posture.
Bicep Curls (4 minutes)
40 seconds on, 20 seconds off
Use the CMU to do bicep curls, focusing on proper form and posture.
Tricep Dips (4 minutes)
40 seconds on, 20 seconds off
Use the CMU to do tricep dips, focusing on proper form and posture.
Plank Hold (4 minutes)
40 seconds on, 20 seconds off
Hold a plank with your hands on the CMU, focusing on proper form and posture.
One round of PAX Choice: Blockees or Murder Bunnies
Suitcase carry back to Smokehouse
MARY:
No time for love, Dr. Jones
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
“Keep your $h!t together” – Hold the middle; Live the Golden Rule
MOLESKIN:
Madoff from the top rope. I’ll prep the music better next time, fellas. It’ll be all thrash.
ANNOUNCEMENTS: