THE SCENE: 72 Humid degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills IC x 10, Cherry Pickers IC x 10, 40 yard Millenial Run, 40 yard High Knees, Karaoke left and Karaoke right (20 yards each)
THA-THANG:
Stop 1
Waxjob Hill
- 5’s Merkins and Burpees starting with 4 Merkins at the bottom, 1 Burpee at the top. Bernie up the hill, jog back down. When finished plank it up and wait for the 6. Then mosey to One Tree Hill.
Stop 2
Fire-team drill to the pine tree. Run to the cadence of “I’m up, they see me, I’m down.” When you hit the ground do 5 Merkins and repeat all the way to the top. Round 2 is the same, but substitute Merkins with 5 BBS.
Mosey to Mt. Crumpet
Stop 3
From the bottom, run at a 45 degree angle to the cone halfway up. At the cone, complete 10 Merkins. Run to the pine tree at the top of the hill, there complete 10 flutter kicks. Run at a 45 degree angle to the cone halfway down and at the cone complete 10 Dry Docks. Then run to the bottom of the hill and once there do 10 squat jumps. Rinse and repeat.
MARY:
Box Cutters IC x 15, Flutter Kicks IC x 15, BBS 20 OYO, LBC 1 min OYO
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
One of the driving forces in our lives are the groups that we associate with. Having a circle of friends that we can count on and know will support, encourage and provide accountability is essential to our well-being. There is a lot of focus in the media right now with recent suicides and we all know about the suffering of our servicemen returning from deployment. The world is a tough place and lots of people are fighting battles that we know nothing about. I am grateful for F3 and what this group of men mean to me. Let’s be aware of each other, and the other people in our lives and make sure that everyone knows, without a doubt, that we are there to lift each other up.
MOLESKIN:
ANNOUNCEMENTS:
Beer run this Saturday, talk to Moses for more info.