THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH 30x IC
- Tempo Squats 10x IC
- LBAC 15x IC Forward & Backwards
THA-THANG:
- Mosey to the long front parking lot
- Bear With Me
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Bear Crawl & Exercises
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10-yard Bear Crawl
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20 Air Squats
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10-yard Bear Crawl
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20 push-ups
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10-yard Bear Crawl
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20 ruck curls
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10-yard Bear Crawl
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20 4-count flutter kicks
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10-yard Bear Crawl
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20 4-count mountain climber
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10-yard Bear Crawl
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- Hold plank until six catches up
- 10 Burpees
- Repeat Bear Crawl & Exercises
- Mosey around inner parking lot
- Repeat Bear Crawl & Exercises
- 5 Manmakers IC
- Sandbag Toss down the parking lot Indian run style
- 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
- Repeat Bear Crawl & Exercises
- Mosey around inner parking lot
- Lunge to AO
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MARY:
- Flutter Kicks 20x IC
- Captian Thors to 6 BBS & 24 Hammers
- Dealers choice:
- Simmons: Box Cutters 20x
- Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
- Boat Canoe to finish with:
- Moroccan Night Club in Canoe 2x
- James Bond at the finish
COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:
Jordan Peterson – Talks about Men in the church
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.