THE SCENE: Full moon, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 15 each direction, IC
Imperial Squat Walker x 15 IC
Tempo Merkin x 10 IC
SSH x 40 IC
5 Burpee OYO
Tempo Squat x 15 IC
THA-THANG:
Burp and Merk: Burpee with additional merkin added each time. 1:1 to 1:10 pyramid and come back down pyramid.
Lap around parking lot
6 Round of 6 (CMU):
- Burpee
- Merkin
- Squat (w/ CMU)
- Lunge (w/ CMU)
- Thrusters
- Over head squat (w/ CMU)
Lap around parking lot
4 Rounds of 5 (CMU):
- Curl
- Ground to head
- Tricep
- Overhead press
- Row
Lap around parking lot
Lap around parking lot w/ CMU
No Pain, No Gain: Partner up. Partner 1 does BBS (x15) with Partner 2 holding feet in plank. When completed Partner 2 sprints to cones. While Partner 2 is at cones Partner 1 does wide hand merkins. Go back down cones on way back to start.
- Cone 1: 5 Burpee
- Cone 2: 10 Burpee
- Cone 3: 15 Burpee
Mosey to park
7s: Dips and decline merkins
Photo at giant cow!!
MARY:
Capn Thor….until Natty farted and ruined it.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Peter 2:24-25
MOLESKIN:
ANNOUNCEMENTS: