THE SCENE: The Equalizer, 5:30am, Late May. Rain, clear, spotty showers…who knows
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
some stretching of the legs and getting the body warmed up
THA-THANG:
“Virtual Spartan 5k”
5K run while stopping to do the following 20 obstacles:
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- 10 Merkins
- 10 burpees
- 10 mountain climbers 4ct
- 10 SSH 4ct
- 10 squats
- 10 forward lunges
- 10 hand-release Merkins
- 10 tuck jumps
- 10 Inch worms
- 10 shoulder taps (per side)
Run four cones -walk fast two x3
Sprint two cones-walk two x4
mosey back to AO for dealers choice and
10 single leg squats (per side)
“10-second” 6” planks
ring of fire with jump overs and merkins
MARY:
side crunches, box cutters
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Stealing a page from G-6 and doing some star gazing while reflecting on Gods wonderful creation and blessings. Take time to concentrate on God‘s word and his blessings
MOLESKIN:
Good work from the PAX today. Saw some good hustle on the sprints
ANNOUNCEMENTS:
CSAUP