THE SCENE: Mid 50’s with a clear sky and wet grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
First ever attempt at a Warm-O-Rama in motion. The PAX filed in behind the Q as we made our way towards the Smokehouse while knocking out the warm-ups below:
– Imperial Walkers; Lateral Plank Walks x 10 each way; Grady Corn IC x 5; Walking Lunge x 5 (2=1); Super Marios x 5 (2=1); Toy Soldier x 5 (2=1)
THA-THANG:
The PAX was divided into random pairs to complete AMRAP of the “laps” below in 30 minutes, with the start/finish line at the base of Bermuda Triangle
- “A” Lap
- Rifle Carry to the Rock Pile
- Murder Bunny up the hill from the Rock Pile to the Picnic Pavilion
- Complete 4 Over-The-Top Merkins at the Grill Pad (side > middle > side = 1 rep)
- Rifle Carry to Bathhouse and complete 4 Pull-Ups
- Rifle Carry to the finish and hand off the CMU to your partner before embarking on “B” Lap
- “B” Lap
- Run to the Full-Court, following a path that leads up the steep slope at the baseline
- Complete 10 Reverse Crunches and 10 Merkins
- Run to the Playground and complete 10 Dips
- Bear Crawl from the Playground to the Road
- Run to the finish before relieving your partner of the CMU and embarking on “A” Lap
MARY:
0.75 lap around the track and two consecutive 10-counts at the AO
COUNT-OFF & NAME-O-RAMA
12 Monday HIMs
CIRCLE OF TRUST/BOM:
Don’t shy away from high standards. Identify areas in your life where you’re checking the box too quickly. In the workout, maximum effort was required in order to take a short break. In life, you must have the discipline to only break once the work is complete.
MOLESKIN:
ANNOUNCEMENTS: