THE SCENE: 47 I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ratchet effect
squatsx 20 ic
merkind x 10 ic
SSH x 20 ic
jog across PL x 2
millennial run x2
millennial sprint x 2
THA-THANG:
Super 11s
- At the light post, start w one rep each of merkins, squats and big boys
- Run 2 light posts then run back one light posts, increases rep by one .
- Always run 2 light posts and back one between PT
- Super 11 is where you start at one and go to 11, with each exercise
- Once we reached 11, go back down to one
- again, between exercises, running 2 Light posts and back one
- mosey to the pull up bars
- 4 sets of 5 pull ups
- run a lap
- mosey to the parking lot
- suicides x1
- millinnial sprint suicide x1
- time was up!
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Just one of those days where you don’t want to be or do. I was on Q of course but yesterday and today was just one of those days that I struggled to wake up and post at F3. But, the big BUTT! I could have stayed in my bed aka comfort zone but told myself that these are the times you need to suck it up and BE and DO!
MOLESKIN
i Figured we might have 6-8 guys….maybe that was me not feeling it and thought the rest of the guys would not be feeling it and not show up. I was DEAD WRONG! So glad I sucked it up and was there this morning! Not only did we have 6 guys Rucking but we had 14 men total for the F3 workout . So greatful for you guys and to know that you guys were there to embrace the suck with me!
Sometimes, it’s ok to not want to do or be but those are the times to really challenge yourself . AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.