THE SCENE 70 degrees and be-you-tee-ful!
F3 Welcome & Disclaimer
Warmup O Rama
Slow mosey with CMU’s to the start of the cone course
Four rounds of cones with the following exercises at each:
Cone 1: Weighted Squats/CMU curls
Cone 2: Overhead presses with coupons/lunges
Cone 3: Merkins/StarJacks
Cone 4: SquatJacks/Carolina Dry Docks
Cone 5: 5 burpees
Then run back to Cone 1…
Round 1 = 5 reps; Round 2= 10 reps; Round 3=15 reps; Round 4= 20 reps
Circle of Pain
75 flutter kicks
Mosey to the coupon pile
Mosey back to AO…
Hello Dolly ICx15 (P-nut)
American Hammers ICx15 (Pfeiffer)
Number off and Name-O-Rama
P-nut referenced 2 Corinthians 1:1-11. Paul wrote about how suffering brings about a closer walk with Jesus, and through adversity we endure and can be an example to others. Remember to celebrate through your suffering and to we aware when your brothers are struggling. Pick them up. Let’s get better- together.
P-nut prayed us out. Special mention of Bandwagon’s back pain and Cap’n Crunch and his all-nite RUCK run.
2.94 total miles and a multitude of squats, merkins and burpees. Crawdad brought his usual “A” game with the mumblechatter and kept the PAX entertained. T-claps to Proton for noticing that an FNG had Velcro on their shoes (hence the new name “Velcro”). Nice to have a total of 4 FNG’s this Saturday.