THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:
- Mosey to guardrail. Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
- Mosey to small upper parking lot. Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
- Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
- Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
- Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back. When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
- Mosey to Coupon Pile, grab a coupon. 25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
- Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.
MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.” In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday