THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10, Run to Butterfingers’ truck to get all the things x 1.
THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!
- ST1 – Battle Rope Double Waves
- ST2 – Incline Merkins
- ST3 – 60lb Sandbag squats
- ST4 – Battle Rope Double Outside Waves
- ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
- ST6 – Kettlebell Swings 35lbs
- ST7 – Decline Merkins
- ST8- Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead
MARY:
Pax Ring of Fire – Hollow Hold Sandbag Pass
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Raincheck, Rep Sleepy, Shrimp Net, Smuggler, Third Base
CIRCLE OF TRUST/BOM:
“Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.”
― Charles Kingsley