THE SCENE: Mid 30s, clear and calm. Not too many more days until all the leaves are gone and the AO is clean again…
F3 WELCOME & DISCLAIMER
SSH x20 IC
Tempo Merkins x10 IC
Crabettes x10 IC
LBAC x10 IC each way
Tempo Squats x10
Grab a CMU and circle up.
Bunch of dudes today, so a few (including YHC) were resigned to Murder Blocks. I gotta get a weight on those things.
Working independently today. Not a race, concentrate on form!
Cardboard wienkie as follows:
15 Up & Over Merkins (L+R=1)
30 Upright Row
20 Squat Thrust
30 Tri Ext
30 CMU LBC
30 CMU Swing
20 Hand-Release Derkin
20 Lawn Mowers (each side)
15 Twist Lunge (each leg)
20 OHP each arm (or 50 with both arms)
Total reps add to 500… But start over at the top when you finish.
No running on the schedule today, but take a lap any time you need one.
10x LBC IC. Felt super easy without the blocks.
COUNT-OFF & NAME-O-RAMA
Lucky 13 for today’s 500 o’ fun!
CIRCLE OF TRUST/BOM:
Short. Doesn’t mean it’s easy:
Be kind to one another, tenderhearted, forgiving one another, even as God for Christ’s sake has forgiven you.
Insert any personal comments, notes, devotion content, etc.
Coat drive still ongoing! Check out the new Service Opportunities channel on Slack