THE SCENE: Light Rain, 50°F, Feels like 50°F, Humidity 99%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH 30x
- Squats 20x
- Little of this, little of that
THA-THANG:
CMU Fun:
- 150x Thrusters (February F3Knoxville Challenge) timer started
- While PAX were finishing the challenge
- 20x incline merkins
- 20x presses
- 20x flutter kicks
- Back to the regular programming
- WITH CMU: 5x Curls, Overhead Presses, Tricep Extensions
- WITHOUT CMU: 5x Burpees
- WITH CMU: 10x Curls, Overhead Presses, Tricep Extensions
- WITHOUT CMU: 10x Burpees
- WITH CMU: 15x Curls, Overhead Presses, Tricep Extensions
- WITHOUT CMU: 15x Burpees
- Repeat, working down from 15
- WITH CMU: 5x Hammer 4ct, 5x presses, 10x Hammers 4ct, 10x presses
- 20 Flutter kicks CMU overhead
- 20 Incline merkins
- 20 decline merkins
MARY:
- 20x Bruce lees
- 10x Hello Dolly
- 10x Freddie Mercury
- 30x LBC
- 1 Min low plank with alternating knee dips
- Boat/Canoe to finish
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:
ANNOUNCEMENTS: