THE SCENE: 70 and raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch for a minute, then mosey to the Pavalon
THA-THANG:
Descending ladder. Work your way down, then run to the gate at the top of the hill. Rinse/Repeat eliminating the lowest number each round until your last round is just 10 Pull ups.
- 10 Pull ups
- 9 Decline Merkins
- 8 Roll up V up
- 7 Box jumps (step ups for those of us with sore feet)
- 6 Burpees
- 5 Thrust Merkins
- 4 Dips
- 3 Knee ups
- 2 Ultimate Merkins
- 1 Double Burpee
MARY:
No Mary – no time
COUNT-OFF & NAME-O-RAMA
8 men: Frosty, Mayberry, Butters, BlueCross, Unibrau, Wagon Wheel, Sparky, Bartman
CIRCLE OF TRUST/BOM:
Ephesians 5:25-33. Husbands love your wives like Christ loved His church.
MOLESKIN:
ANNOUNCEMENTS:
F3 Olympics: weekend of 11/3; Tough Mudder: 10/20 in Atlanta; GoRuck/Dirty Bird this coming weekend