THE SCENE: Cold, wet, and slippery
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x BAC IC
10x Chinooks IC
25x SSH IC
20x Imperial Walkers IC
x10 lunge, to instep, with rotation (5 each side)
x12 Merkins IC
x20 MTN Climbers IC
x15 Tempo Squat IC
x10 Burpees OYO
x10 BBS OYO
THA-THANG:
Mosey on over to the 11th street garage, started at the bottom and partner up! 3 exercises completed with partner. One partner exercises while the other runs up one level, turns and runs back.
- 300 Squats
- 200 LBCs
- 100 Merkins
Mosey up one level and a little variation on the BurpBack Mountain. One PAX Devin Hesters halfway up a level of parking garage, runs back down to rest of crew at the bottom. Alternate one PAX running at a time until all have Devin Hester and run back twice. All non-running PAX do burpees until their turn is up for a Devin Hester
CIRCLE OF TRUST/BOM:
Watch what you eat in the broadest sense possible. Be mindful of what your consuming (reading, watching, etc) and who you are listening to… Jeremiah 3:15 & Proverbs 11:14