The Scene
Sticky and Hot
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
5 4-count Cherry Pickers
10 4-count BAC Forward
10 4-count BAC Backwards
10 4-count SSH
10 lunges
10 tempo merkins
Tha-Thang
Mosey to the start of Shamrock Row and lunged until it was time to do a burpee, then we lunged again and did another burpee, then we bear crawled and did a burpee, then we crab-walked and did a burpee…..PAX was trying to figure out the pattern with no luck.
We recovered from that when we got to the Merkin Mile and then got into the meat of the workout. We partnered up and proceeded with the following:
Hub and Spoke Workout
Hub is 7 burpees
Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-100 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins
Everyone got 1 round
Mosey to the CMU pile and performed double CMU carries to the mouth of the parking lot and back (x2)
Moseyed back to the parking lot with enough time for 4 more burpees (Exactly what everyone wanted to do)
Mary
No time
COUNT-OFF & NAME-O-RAMA
12 men of high impact
COT/BOM
“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.” – Seneca
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