THE SCENE: Clear 32 with Super Moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A-Rod and Fast-n-Easy co-Q
SSh x30 IC
Imperial Squat Walker x 15 IC
Tempo Merkin x 10 IC
8 Count Man Makers x 10 IC
THA-THANG:
Big Sexy: 3 rounds
- 20 Pickle Pounders
- 20 Monkey Humpers
- 20 J-Lo
Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)
Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:
- Mtn Climber x 10 (4 ct)
- Merkin x 10
- BBS x 10
- SSH x 10
- Burpee x 5
- 8 Count MM x 5
- LBC x 10
- HRM x 10
Mosey to front of school
Ascending Bear Crawl: 1-10 merkin
Dips/Derkins: 10/1
MARY:
Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From “Building Your Band of Brothers” by Stephen Mansfield:
“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”
We are the same. We have a responsibility to our community and families as well.
MOLESKIN:
ANNOUNCEMENTS: