THE SCENE: Cold , clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to get warm to the outhouse and back. SSH, merkins
THA-THANG:
Farmer walks with two CMUs
American Kettle bell swings
Merkins on CMU
Get ups with small KB
Sandbag 40lb THROW OVERS
Sandbag squats 60lbs
LBCs holding 35lb plate
Jump rope
Medicine ball press and catch
35lb tricep squats
Switch exercises once the farmer carry gets back. Then take one lap around circle to next exercise. Repeat
MARY:
Flutter kicks x30, LBCs
COUNT-OFF & NAME-O-RAMA
10 PAX.
CIRCLE OF TRUST/BOM:
“Obsessed is what the lazy call the dedicated.”
Have someone think you are obsessed with getting better. Not just at workouts, but at everything. Work, being a better father, son, brother, person. Be obsessed with helping others and serving God.
MOLESKIN:
Good work and mumble-chatter this morning. The gas from the pax (Scooter) was much more tolerable than yesterday. The pax was jealous of my activity slacks (khakis).
ANNOUNCEMENTS:
Mend house workout tonight