THE SCENE: 72 and calm
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
- SSH
- Abe Vigoda
- Chattanooga cherry pickers
- Third-graders
- LBACs
- Overhead claps
- Hairy rockettes
Mosey to the recruitment center – grab a CMU and mosey to the cinema parking lot.
THA THANG:
Partner up
HIM 1 starts with both CMUs
- While carrying both blocks, lunge to Cone 1 and set down one block.
- Lunge to Cone 2 and set down the other block
- Lunge to Cone 3 and stop.
HIM 2 follows his partner
- Bear crawl to Cone 1 – collect the block that was set down
- Bear crawl CMU push to Cone 2 – collect the other block
- Heavy bear to Cone 3 and stop.
Reverse partner roles and go back.
Next….
10 stations – perform exercises on the card, then move the next station
Every two minutes run to the top of the stairs and back
- 40 Curls + 20 Thrusters
- 30 Squats – CMU overhead + 40 Triceps
- 25 Alpos + 10 Burpee jumpovers
- 40 Shoulder Presses + 25 CMU Swings
- 30 Heavy LBC + 20 Pull-overs
- 10 Plyo Merkins (10 each side) + 15 BBS with press
- 20 Blockees
- Single-Arm Row – 25 each arm + 20 Good mornings
- 20 Heavy Freddy (4-ct) + 20 Derkins + 20 Irkins
- 30 Heel tap wipers + 20 Goblet squats
MARY:
No time!
COUNT-OFF & NAME-O-RAMA
7 men
CIRCLE OF TRUST/BOM:
“You are what you do repeatedly every day.”
“What you do every day matters more than what you do once in a while”
MOLESKIN:
This week was history lesson week at the Project 🙂
ANNOUNCEMENTS:
Service project opportunity tonight
CSAUP next week
Let’s get to work on some HH obstacle ideas