THE SCENE: Phone said 16*, feels like 6*. Channeled my inner Crawdad and rocked shorts (though I had 5 layers up top). Wind was colllddddd
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC backward IC
Tempo squats IC
SSH IC
THA-THANG:
Mosey out of start point and toward amphitheater. Run to the top of the backside of the theater to try to hide from the wind. One round of leg blasters, exercises done with no break:
15 air squats
20 lunges (10 each leg)
10 jump squats
Followed by a half round of Amazon shoulder smokers:
25 overhead claps on 4 count, pick the cherries and put them in the bucket x3, then another 25 overhead claps on 4 count. Amazon is the only person with the superpower to go to 100 on 4 count with no rest, can’t do it don’t Q it, so we stop at 50. Mosey down and across the pedestrian bridge and over to the Big Ball stairs for some 11’s.
Start with one jump squat at the bottom, run to the top of the stairs and do 10 hand release merkins. Keep going through 11’s routine until our legs were made of jello. Recover and 10 count.
Mosey back to the pedestrian bridge and do Lieutenant Dan’s across the bridge. Four lunges, one burpee, until you reach the other side. Short mosey to the bottom of the amphitheater. One group of 2 and one of 3.
One partner does dips on the benches at the bottom, the other partner sprints up the hill and does 5 pull ups on the rails at the top. Return to the bottom and flapjack with your partner. 3 rounds for each partner.
Mosey back to the start point for Mary.
MARY:
Box cutters IC
Boat/canoe ring of fire
COUNT-OFF & NAME-O-RAMA
Frostbitten 5: Dinger, Filter, Swanson, Vertigo, Abort
CIRCLE OF TRUST/BOM:
Scheduled Q did not show up, so I did not have a word prepared. I just did the Pantene method and rinsed and repeated my word from Saturday about reaching out to someone you haven’t spoken to and rebuild a bridge. Vertigo spoke about the value of lives of all ages, and hope that the man who left a note to his family had a change of heart and will be found alive in the mountains.