THE SCENE: Stormy Morning
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:
15 SSH, 10 Tempo Squats, 10 tempo merkins, 15 mtn climbers, 10 lbac foreward and backwards, 10 overhead claps, 10 SSH
THA-THANG:
4 Rounds, 4 workouts, Heads we did the light version tails was heavy version
ROUND 1
Merkins-Derkins, Big Boys-Heavy Big Boys, Squats, Heavy Squats, Toe Merkins-Twinkle Toes
ROUND 2
Curls-Bent Over Rows, Dips-Tricep Extensions, American Hammers-Heavy Hammers, Squat Jump-Thrusters
ROUND 3
Diamond Merkins-Stand Up Rows, Freddy Mercury-Heavy Freddy, Monkey Humpers-Monkey Humping Goblet Squats, Pickle Pointers-Heacy Pickles
ROUND 4
Burpee-Blockee, Lunges-Heacy Lunges, SSH-Hold your block Hops, Dips-Heavy Dips
COUNT-OFF & NAME-O-RAMA
Lonely 4
CIRCLE OF TRUST/BOM:
Be thankful for your problems and be considerate of everyone around because everyone is going through stuff.
ANNOUNCEMENTS:
Convergence coming up July 8 @ Shamrock, F3 in the nude coming up.