The Scene
Started off cool then got increasingly more humid as we went
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
10 Hillbilly Squats
10 Windmills
5 Froggers
10 Lateral lunges (L+R=2)
10 tempo merkins
Tha-Thang
Knuckle Draggers
Bernie
Inchworms
Alternating leg wall sits
100 yard mosey 10 squats Mosey back
Wall mountain climbers
100 yard mosey 5 burpees Mosey back
Pulsing split squats
100 yard mosey 10 squats Mosey back
Blast off wall merkin (Wide and closed grip)
100 yard mosey 5 burpees Mosey back
Rotating long jumps
Mosey to the construction zone and do wooden pallet carries around a parking lot island. Groups of 2 or 3. Cheatsheet went solo.
Mosey to CMU pile
1 round
10 CMU Curl, Press, Tri-extension
15 CMU Pull Through Push Ups
30 CMU Reverse lunges (15 each leg)
20 CMU Rows (10 es)
Mary
6 inch LBC’s for a 10 count to get us to the 45 minute time camp
COUNT-OFF & NAME-O-RAMA
11 HIM
COT/BOM
“You must own everything in your world. There is no one else to blame.” -Jocko Willink
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