THE SCENE: Perfect scene for a horror movie. 52 degrees and raining but we were under cover of the dank, damp and poorly lit Pavalon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
100 JR, KB Around the world, Halos and figure 8s
THA-THANG:
Start at any cone, do exercise (AMRAP 2min) then run around perimeter, grab KB. And move to next cone.
Cone exercises:
1) overhead press
2) sumo high pulls
3) cleans
4) curl-press-tris
5) am swings
6) 2 CMU farmers walk down center aisle with merkin
7) Bent over rows
8) Goblet squats
9) pull ups
10) lunge press
Speed round- do 5 of every exercise (per arm if ness) as fast as you can
MARY:
100ish LBCs?
COUNT-OFF & NAME-O-RAMA
Showcase (Shooter) Junk (Ratchet) Bartman (tank), Tank (Bartman)
CIRCLE OF TRUST/BOM:
Don’t let any past issues stop you from reaching out to family/friends this Christmas.
MOLESKIN:
No fornicating bikers today at the Pavalon!
ANNOUNCEMENTS:
Prayers for travel and Butters wife