THE SCENE:
Great morning! 67 degrees….10 Strong
F3 WELCOME & DISCLAIMER
The usual house cleaning/safety brief
WARM-O-RAMA:
Neck rolls, tricep stretches, SSH, lower back stretch.
THA-THANG
- 10 merkins
- Crossovers down 20 yds
- 10 Merkins
- Shuffle back 20 yds
- 10 merkins X3
- Bear crawl 10 yds
- Power jump another 10 yds
- Bear crawls back 10 yds
- Power jump back 10 yds X3
- Crossovers 50 yds
- Sprint back X2
Mosey to blocks: Grab 2 blocks
- Farmer Carry 30 yds
- 10 Mountain climbers 2 count
- Power crawls 20 feet
- Farmer carry back Down and back is 1 rep X 3
Mosey to pull up bars
- Plank
- 5 pull-ups X2
- Mosey to Start
Power Jumps up stairs
Dealers Choice
- LBCs
- Flutter Kicks
- Torture chambers
- Hello Dolley’s
- Pickle pushers
COUNT-OFF & NAME-O-RAMA
Pom-Pom, Curveball, Mermaid, Curry, Osteen, Pool Boy, Dumpster Dive, Baby Boomer, Betty, Caveman
CIRCLE OF TRUST/BOM:
Brief History of American Football
MOLESKIN:
Great Job, fellas! 👊