THE SCENE: Crisp, clear, and a gentle breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder circles front and back; grady corns; cherry pickers; rockettes; grab a CMU
THA-THANG:
1 – walked to the Dog Bone using alternating (right hand / left hand) suit case carries of the CMU and finishing with a rifle carry
2 – at Dog Bone, complete the following:
- Pullups (10 > 8 > 6 > 4 > 2)
- 20 yard downhill Crawl Bear
- 12 Over The Top Merkins
- 40 yard uphill sprint
- 12 reverse crunches, toes pointed downhill
- downhill jog back to Dog Bone for next pullup set
- early finishers worked back up the ladder until the Six was done
3 – Rifle Carry CMU to Marina parking just past Lakeside entrance (does this spot have a name?)
- lying chest press with upright CMU (20)
- leg hammers (made that up) – from a reclined position and with feet together – lift legs up and over an upright CMU and then back in the opposite direction (20)
- lying chest press (20)
- leg hammers (20)
- CMU dead lift (15)
- Flamingos (5 each leg x2)
- Curl to Overhead Press (20)
- American Hammer w/CMU (10)
- Squat Thrusters (20)
4 – Alternating CMU suit case carries back to the AO
MARY:
Merkin Ring of Fire – started with 3 each and made it around once
COUNT-OFF & NAME-O-RAMA
11 Men, including FNG “Cottontail”
CIRCLE OF TRUST/BOM:
Romans 8:5 – Those who live according to the sinful nature have their minds set on what that nature desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires.
MOLESKIN:
There are two opposing forces inside of us at all times. The one you focus on and live in accordance with is the one that will guide your life.
ANNOUNCEMENTS:
Talk to Tank if you have an M who would be interested in doing some mission work in New Orleans