THE SCENE: Its warm and humid. every single day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up mosey around grindstone loop. Squats and lunges when the Q felt like it.
THA-THANG:
Thang 1- Redrum
We used the large hump. Pax murder bunnyup hill to cone at top. 10 blockies at top. Rifle Carry down to start and repeat. We went for time around 10 min. Moses and Pinnioncio had the joy of doing this with sandbags. Hopefully they remember their blocks next time.
Thang 2- wheel of misfortune. – we used the grindstone and cut down the distance from center to cones.
Pax sarts with one lap around the loop that was run for warm up.
Start at middle of GS. 10 Thrusters, carry to first cone. 6 cones located on edge of GS. 25 reps of exereices at each cone. Once pax completed reps rifle carry block back to center and start over with 10 thrusters and go to next cone. all pax started at 1.
- Decline Merkins
- Blockies
- Weighted Squats
- CMU Swings
- Block Press
- Alpos
Once pax finished a full cycle, run another loop and repeat.
MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t be afraid to open up to those around you and show your weakness. As a man we must be willing to share what we struggle with.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.