THE SCENE: Cool and humid
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
Finkle swings
Cherry pickers
Merkins
Projectivator
THA THANG:
Mosey to the track. Grab a block.
First, do all exercises. Suitcase carry to 10 yards, switch hands, suitcase carry back.
Repeat: Each successive round, drop the highest rep exercise – and carry the CMU 10 yards farther
Exercises were;
- 40 Tricep extensions
- 35 Goblet squats
- 30 Curls
- 25 Rows
- 20 Derkins
- 15 Thrusters
- 10 CMU swings
- 5 Blockees
So…
Round 1: 40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 10 yards and back.
Round 2: 35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 20 yards and back
Etc…
Round 8: 5 blockees + Carry to 80 yards and back
MARY:
PAX choice for four rounds
COUNT-OFF & NAME-O-RAMA
Me and 17 of the best men that I know
CIRCLE OF TRUST/BOM:
Pivoted away from what I had planned and talked instead about the fruit and blessings that come from repentance.