THE SCENE: Mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on baseline for 5 tempo merkins
Jog across
5 tempo squats
Millennial run back
THA-THANG:
Run down hill by Pav and back up for:
10 BBS
15 Jump squats
20 Merkins
Repeat X 5
7s at scrap yard
6 Pull-ups
Broad jump to cone
1 4-count dry dock
5 rounds of all out sprints across grinder
MARY:
Leg lifts x 15
V-ups x 15
Lazy boys x 3 for about 20 seconds
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 12:14
Wise words bring many benefits, and hard work brings rewards.
MOLESKIN:
ANNOUNCEMENTS:
Seabiscuit this Sunday at West HS track at 7 am.
Bomb shelter first anniversary special Q next Saturday the 13th 7 am.
F3 Olympics at the Asylum November 3.