THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards
- 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
- Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
- Hearts -body builders
- Diamonds -LBC on the 4 ct
- clubs -flutters on the 4 ct
- Reps – 7-10 , do that many reps
- face card were 15 reps and Aces were 20
- jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
- the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
- named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !
MARY:
Lbcs 10
dollys x 10
never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.