October 22, 2020

THE SCENE:
Nice cool mid 60s morning Memphis fall weather

F3 WELCOME & DISCLAIMER

completed per F3 protocol

WARM-O-RAMA:

SSH 15x IC

Daisy Pickers 10x IC

Tempo squats 10x IC

Michael Phelps 10x IC
THA-THANG:

Super Merkin Mile.  Running to each quarter mile via Indian run. Merkins performed at each qtr mile:

1st qtr mile:  25 regular merkins

2nd qtr mile:  25 regular merkins, 25 pseudo planche merkins

3rd qtr mile:  25 regular merkins, 25 pseudo planche merkins, 25 sprinter merkins

4th qtr mile:  100 regular merkins

Then mosey over to the open field where 5 cones set ~5 yards apart where use perform rft(raw functional training) movements.

1st movement:  rft crawl to each cone and then perform 5 big boy situps

2nd movement:  hostage squats to each cone and then perform 5 squat jumps

3rd movement:  rft crawl to each cone and then perform 5 hip sit throughs

MARY:
1. hands to heels crunches 20x IC

2. hands to heels lateral crunches 20x IC

3.  leg raises 15x IC

4. windshield wipers 15x IC

COUNT-OFF & NAME-O-RAMA:
20 pax

CIRCLE OF TRUST/BOM:
Talked about what if social media was built in a manner to evangelize and influence and change people in a spiritual manner as much as it does in a temporal manner.

MOLESKIN:

ANNOUNCEMENTS:

QIC:
Prince Ali
Workout Date:
10-22-2020