THE SCENE: 60* and rainy, but not a total washout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick jog to the bridge at 5:30 to get out of the rain
Squat and reach
Hillbilly’s
Shoulder taps
Tempo merkins 5x each diamond, ranger, wide
This and that
THA-THANG:
Simple today. Jog to the amphitheater, hop on stage for tabatas. Ascending and descending in rounds, 40 seconds of work with 20 second break. After each exercise is finished with the noted number of rounds, run a stair circuit. Starting at stage right, run up the stairs and snake down and up until you reach stage left. Move on to next exercise and increase/decrease the rounds.
- Burpees – 2 rounds
- Lunges – 3 rounds
- Merkins – 4 rounds (can alternate incline/decline/hand release/whatever you want)
- Flutter kicks – 5 rounds
- Inverted rows on rails – 6 rounds (sucked)
- LBCs – 3 rounds
- Last round we only had three minutes, so we did one round each of squats, 8-count bodybuilders, and finished with jump squats
COUNT-OFF & NAME-O-RAMA
8 braved the rain: Livestrong, Java, Walrus, Postman, Swanson, Trowel, Magic Mic, Abort
CIRCLE OF TRUST/BOM:
“Open your mouth only if what you’re about to say is more beautiful than the silence.” This was directed internally much more than externally, had a quick listen to the rain and sounds of downtown (mostly nice, also a dumptruck)
ANNOUNCEMENTS:
Hardship Hill build day this Saturday at Swanson’s house. OCR the following Saturday, some talk about teams and rucking.