THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- cherry pickers
- Good mornings
- Shoulder taps
- Rev lung and reach over
- Grioners
THAG Thang
Thang 1- 6 min or till pax gets to end of PL
Smokey Mountain meltdown
Pax lines up
- 2 iron mikes
- Broad jump
- 2 HR merkins
- Broad jump
- Repeat till time or distance covered – HR merkins till the 6 finishes
Thang 2- 20 min
Murder bunny madness
Pax lines up with block
every round starts with 25 curls
-murder bunny to first cone
-2 blockies, 5 Swings
-murder bunny to 2nd cone
-2 blockies, 5 thrusters
- murder bunny to 3rd cone
-2 blockies, 5 block burpee jump over
- murder bunny to last cone
Run one lap and come back to block
25 curls
Move back through cones increasing reps on Non blockie exercise by 5 reps
Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
MOLESKIN:
ANNOUNCEMENTS:
Race 8/20 MensMeat fellowship 8/20
see Rep Sleepys Slack announcement updates