Handsy Forgot to Give Me a Title
F3 THE SCENE:
Cold and wet.
F3 WELCOME & DISCLAIMER
- SSH (IC) – 30
- Arm Circles – 20 (forward, backward, small, big)
- Michael Phelps
- Tempo Squats (IC) – 10
Mosey from the pad to the parking lot to grab CMU “barbells” – a 48″ piece of 1×2 stuck between two CMU’s (~60 lbs total). Each PAX loaded one barbell on his shoulders and then we walked from the parking lot all the way to the west side of the track near the benches by the pull up bars.
Round 1 – Curls
Round 2 – Overhead press
Round 3 – Trap raises
Round 4 – Squats
- Tempo Curls (IC) – 8
- Tempo Overhead Press (IC) – 8
- Trap Raises (OYO) – 8
- Tempo Squats (IC) – 15
- American Hammer w/ 1 CMU (IC) – 15
Finished about 1 minute early and used that minute to carry the barbells back to the truck. Did COT in the parking lot.
COUNT-OFF & NAME-O-RAMA:
6 PAX – Handsy (QIC), Soybean, Jail Bait, Lochte, Bookworm, Beauty Shop
CIRCLE OF TRUST/BOM:
This week as most of us slow down, take time away from work, school, etc., don’t just veg out, but use it as an opportunity to be present with the ones you love. Put your phone away. Give people your undivided attention.
CMU barbells were no joke.
Thanksgiving Convergence at the Berm.