THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)
At 30 minutes and at 38 minutes 2 min “Recovery” Run
Lane 1 Left
- Rope Wave
- Swing (30 lb Kettlebell)
- CMU Row
- Kettle Bell OH Lunge
- Burpee
Lane 2 Right
- Rope Outside Waves
- Sandbag Goblet Squat
- CMU Row
- Kettle Bell OH Lunge Right
- Burpee
MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:
Basically, it didn’t happen to you, it happened for you. Make something of it!
“A fire turns everything into fuel and brightness.” — Marcus Aurelius
ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday. Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)