THE SCENE: Rain, sleet, snow 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
2 Burpees
MARs x 15 ED (Manly Arm Rotations)
4 Burpee
Imperial Squat Walker x 20
6 Burpee
OHC x 20
8 Burpee
THA-THANG:
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats
10 Burpee then run 50 yds/length of bleachers
10 Burpee, 20 Squat Jump then run
10 Burpee, 20 Squat Jump, 30 merkin then run
10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.
Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.
5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.
Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
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MOLESKIN:
ANNOUNCEMENTS: