THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC
THA-THANG:
Shoulder Shredder – 100 4ct OH Claps
Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top
Mosey down to new lots.
Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders
Mosey back to AO
MARY:
Shoulder Shredder again
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind. https://www.artofmanliness.com/articles/whats-your-20-mile-march/
MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday