THE SCENE:
Crisp 28 degrees with calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch
THA-THANG:
Mosey to soccer Field
EMOM for 10 Minutes:
4 Burpees
6 Air Squats
8 Sit-Ups
Mosey to Poopetorium
EMOM in 24 Minutes:
Minute 1: 100 yard mosey
Minute 2: 20 BBS
Minute 3: 5 Double Push-Up Burpees
Minute 4: 20 Squats
Minute 5: 60 Sec Elbow Plank Hold
Minute 6: 60 Sec Rest
Mosey to Baseball Stadium
11’s on the concrete bleachers
Derkins
Box Jumps
MARY:
Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches
COUNT-OFF & NAME-O-RAMA
Waxjob, Tailpipe, Full Tank, Google
CIRCLE OF TRUST/BOM:
To be able to help others, a man must first help himself.
.
ANNOUNCEMENTS:
Look out for news about an upcoming shovel flag making session.