THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Co Q with Herbie ( he did 1st 30 min)
- Cherry Pickers x 10 IC
- Tempo MKNS x 10 IC
- SSH x 20 IC
- LBAC x 10 IC (B)
THA-THANG:
B.O.M.B.S. P1 Runs and P2 does Ex’s until they complete
- 50 BRPS
- 100 OH Claps
- 150 MKNS
- 200 BBS
- 250 SQTS
- Hand off to Natty- All grab their CMU’s
- Mosey with CMU’s to 1st TN Bank lot
- Sideways (B) rapid step over curb x 50 & FWD / BWD x 50 (all holding CMU)
- Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
- Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
- Fast Mosey to Norm’s Hill and Partner back up
- 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
- 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
- 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters then alt
- Attempted a fast Mosey back to AO with CMU (Abcess killed us)
-
MARY:
Bruce Lee’s x 10 - Flutters x 20 IC
- there was one more but I forgot what it was!
COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace. This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit