THE SCENE: 73 and not too humid, good start to a HOT day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial squat walker x10 IC
Tempo merkin x10 IC
Little of this/that
Tempo squat x10 IC
SSH x21 IC
THA-THANG:
Mosey toward Preacher’s parking lot (next to the International). Start at the corner closest to the railroad tracks and work through circuit.
- WWII Sit ups x15
- Run to next corner
- Seylf (reverse flyes) with rocks in each hand, x20
- Run, bear crawl, run to next corner
- Burpess x10
- Run back to first corner, stopping halfway for 10 jump squats
Repeato for for 3 laps. Recover and 10 count. Mosey toward Emerald Soccer fields (with Rousey going through a sprinkler). Continue until reaching the nice bouncey turf field where a few CMUs are hiding in wait.
Next routine is the CMU Relay Race. Count off into two teams. One person takes CMU and runs 20 yards, where they perform ten bent over rows with the CMU, and returns to the start point. PAX alternate between 10 merkins and 10 flutter kicks awaiting their turn to run with the CMU. Repeat the race twice. Recover and 10 count.
Everyone on their 6 for a little core work. Box cutters x30 and flutter kicks x30. Recover, stash the CMUs and mosey back toward railroad tracks. Cross the railroad tracks to the hill at Thirteenth Street.
Start at the bottom of the hill and perform 5 CDD, run to the top of the hill and perform 5 lunges (NOT each leg). Return to bottom of hill and increase rep count each round by 5 reps, going to 20. Recover at bottom of the hill and mosey back to SP for Mary.
MARY:
Hello Dolly x15
Flutter kicks x15
Hello Dolly x15
Flutter kicks x15
Boat Canoe til time is up
COUNT-OFF & NAME-O-RAMA
7 Strong: Amazon, Rousey, Quarantine, Swanson, Careless, Red Writer, Abort
CIRCLE OF TRUST/BOM:
“If there is any immortality to be had among us human beings, it is certainly only in the love that we leave behind. Fathers like mine don’t ever die.”
ANNOUNCEMENTS:
Guardians for Garrett kickball tournament is Saturday August 18th. Trying to get a BB team together this year.