Weight for the Fun

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

• SSH 20x IC
• Imperial Walkers 20x IC
• Tempo Squats 20x IC
• Little of this, little of that, Some of these and Some of those

THA-THANG:

• BruteForce Sanddeck
  • Ace of Spades
    • Tabata – 8 rounds, 20s work, 10s rest
      • Body weight squats
      • Merkins
      • BBS
  • Two of Spades
    • 5 Rounds with CMU/Sandbag/Ruck
      • 10x Rows
      • 10x Floor Presses
      • 10x CMU/Sandbag/Ruck Swings
• Mosey around the Parking lot with weight
  • Three of Spades
    • AMRAP in 12 min
      • 400m run (2 laps around the parking lot)
      • 10x Front Squats
      • 10x Push Press
      • 10x Burpees
  • Four of Spades
    • 5 Rounds
      • 5x CMU/Sandbag/Ruck Get-ups
      • 10x CMU/Sandbag/Ruck High-Pulls
      • 15x Cleans
      • 20x Push-ups
• Slick mosey (no weight) around the parking lot

MARY:

• Captain Thor 5x BBS/20x Hammers
• Around the circle for PAX callout exercises
  • A-Rod: 20x Flutter Kicks IC
  • Simmons: Boat/Canoe
  • Barney: 20x LBC IC
  • Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS: