THE SCENE: Final cold weather beatdown for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10 reps
- Good mornings- IC
- High knees- 4ct IC
- Grady Corns- 4ct IC
- Dive bomber merkins- OYO
THA-THANG:
Thang 1
Wheelbarrow down GS switch at cone
Hold plank for 6
Burpee- bodyrow tabatta- 8 rounds 30sec on 10 rest
Partner carry back down
Switch at cone
Face scrapes- Bulgarian ss- 8 rounds 30 on 10 off
Thang 2
Mosey to platue of pain
Murder hornets up platue
Murder bunny 10yrd
10 manmakers, 10 lunges, 10 bbs
Repeat for 30 yards
Bearcrawl down and drag CMU
Repeat for 30min
Mary
Crunchy frogs IC- got like 10 in
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The importance of this group is so profound. It’s amazing to see the new pax step in and continue to build something special. We are having impacts on mens lives even when they don’t realize it.
MOLESKIN:
ANNOUNCEMENTS:
Flag hand off on 4/30