THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.
Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole
3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.
Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole
- Station 1 (w/ CMUs): Arms
- Curls
- OH Press
- Rows
- Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
- American Hammers
- Mountain Climbers
- BBS
- Station 3: Lower Body (Not “Legs” as originally stated … see above)
- Iron Mikes
- Squats
- Imperial Walkers
First lap = 40 reps each
Second lap = 30 reps each
Third lap = 20 reps each
Fourth lap = 10 reps each
Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)
Return CMUs to their homes and Fellowship Mosey (TM) back to the AO
Final rep Count
MARY:
PAX ab roulette:
Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)
School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.