10-20-30 CMU Work

THE SCENE: Moist, sweat-inducingly warm, and also musty, thanks to Grimace’s sandbag.

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:

• 20x SSH IC
• 15x Squats IC
• 10x Burpees IC

THA-THANG:

• Evolution #1: 4 Rounds
  • 10x CMU Thrusters
  • 20x CMU American Hammers
  • 30x CMU Curls
  • Single-arm farmer carry until failure, 5 blockies
    • Chef modified the regular farmer carry grab to a pinch because he could probably go for an hour with a regular hold on the CMU. The pinch at least kept him closer to 5 minutes per hold.
  • Single-arm farmer carry until failure, 5 blockies
• Evolution #2: 2-3 rounds
  • 10x CMU Turkish Get Ups or 25 CMU Squats
  • 20x CMU Tricep Extensions
  • 30x Windshield Wipers
  • Single-arm rifle carry until failure, 5 blockies
  • Single-arm rifle carry until failure, 5 blockies

MARY:
1:00 max merkins

COUNT-OFF & NAME-O-RAMA:
7: Chef, Couch Potato, Grimace, Hobo (QIC), Paper Cut (AOQ), Speedy, Tremor

CIRCLE OF TRUST/BOM:
Be an encourager not a discourager.

MOLESKIN:
The hypocrisy of my COT was not lost on me as I proceeded to be a discourager during PLC to Paper Cut about fartsacking the pre-run. I’m sorry Paper Cut.

ANNOUNCEMENTS:
Sandbag BLOPS coming soon to the Annex, likely on Wednesday – but check #ao-annex in Slack for details.