THE SCENE: Nice warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Squats x15
Cherry Pickers x10
THA-THANG:
Do each round 3 times with a 15 second rest between, then move on to the next round.
Round #1
20 Jump Squats
15 Lunge Punches (each leg)
10 Plank Jacks (4 count)
Round #2
12 T-Merkins
20 Plank Twists (knee to opposite elbow)
20 Crunches
Round #3
12 Low/High Plank to Merkins
20 Dips
12 Pull-ups (or chest-ups)
Final Round
Tabata Burpees – 4 sets of 25 seconds on, 15 seconds rest
Lt. Dan a little less than halfway across the grinder and then do 20 butt kicks. Lt. Dan back and do 20 high knees.
Bear crawl across grinder and do 15 dry docks, then bear crawl back and do 10 merkins.
We then repeated Rounds #1 and #2 twice and cashed out with the tabata burpees.
MARY:
25 Boxcutters
10 side tri rise (each side)
20 WWII Situps
COUNT-OFF & NAME-O-RAMA
12 Pax this morning, no FNGs
CIRCLE OF TRUST/BOM:
I wasn’t very prepared for my Q today. I fell short with everything from drinking enough water so I could operate at my best to having enough planned to fill the whole hour. Lately I have either not shown up for a Q or I have been late. Luckily, F3 gives us something more than great workouts. We also get an amazing group of guys to keep us accountable and bring us back in when life starts pulling us away. By leaning on our brothers we can make it back in the gloom and be better men for it.
MOLESKIN:
ANNOUNCEMENTS: