February 25, 2020

2/21 – Annex – NOT 45 minutes of pull-ups

THE SCENE:

28 degrees, “feels like 16” when I got out of my car at 5:27.

F3 WELCOME & DISCLAIMER

Given. Then given again when Tremor came 3 minutes late.
WARM-O-RAMA:
Motivators, IC, down from 7

Imperial Walkers 15x IC

Daisy Pickers 10x IC

Batwings 20x IC

THA-THANG:
DORA, but instead of running a designated distance while other partner does exercises, we substituted in 5 pull-ups

Round 1 – Legs

100x Bonnie Blairs (2=1)

150x Monkey  Humpers

200x Squats

Round 2 – Core

150x BBSU

200x American Hammer (2=1)

250x LBC

MARY:
Alternate holding high/low plank for final 2 minutes

COUNT-OFF & NAME-O-RAMA:
6 PAX: Lochte (QIC), Speedy (AOQ), Gun Show, Gomer, DHL, Tremor

CIRCLE OF TRUST/BOM:
We all need to be better about giving compliments, to brighten someone else’s day. But should also strive to be better at receiving compliments. Avoid false humility, and take the compliment for what it is.

ANNOUNCEMENTS:
Log your pull-ups

QIC:
Lochte
Workout Date:
02-21-2020