THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 40
- WGM (World’s Greatest Merkin) IC x 5
- Rockettes IC x 15
- Merkins OYO – 2 Minutes
- BBS OYO – 2 Minutes
- Burpees OYO x 10
THA-THANG:
Circuit 1 –
- Gorrilla Shuffle Line Dance- OYO
- HR Merkins x 2
- Gorilla Shuffle x 3 to the Right
- HR Merkins x 2
- Tuck Jumps x 2
- Bear Crawl FWD x 10
- Rinse & Repeat to the Left and Make your away across the Soccer Field
- 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field
Intermission
- Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
- Plank Jack IC x 15
- Dips OYO x 25 (4 Sets)
Circuit 2 –
- Caterpillar Merkins OYO x 1 Ascending to 5
- Add Lunge (ea leg) for every Merkin – work your away across the field
- 10 Burpees – Take a Hot Lap
2nd Intermission
- Plank it up Mid-Field
- Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
- Then 15 OYO (Cuz I can’t breathe)
Then my workout ran short … so we did 11’s
- Start 0 – 11
- Merkins Southside
- BBS Northside
- Lunge North
- Run South
Back to the AO
MARY:
10 Burpees
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out