THE SCENE: nice..not too hot not too cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run a lap. Arm circle, reverse arm circles, cherry pickers then mosey to the splash pad
THA-THANG:
Large circuit. All stations 30 reps except burpees which are 10 reps. Run a lap after each exercise then continue to the next.
Stations are as follows
- Burpees
- 60# sandbag clean
- Big boy sit ups
- Decline merkins
- Trx band knees to chest
- Lunges
- CMU presses
- Dips
Then while 1 person is running the other 2 people do synchronized merkins. When the person running gets back switch out and next person runs. The new pair continue with the synchronized merkins. Continue this pattern until 50 Merkins are complete. Follow this same pattern but change exercise to air squats. Stop at 100 air squats.
Mosey for one lap back to the AO
MARY:
30 big boy sit ups on a 4 count in cadence, 30 mountain climbers on a 4 count in cadence
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A goal is just a dream with a timeline.
MOLESKIN:
As men we must make the choice to delay satisfaction. The main difference between a boy and a man is a man develops a plan, sticks with and continues to press on when challenged. Doing what sucks in the moment can sometimes be what is best for the future you.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.