3/19 Lair – Dirty McDeuce Milez – Halpert Q

THE SCENE:  36 degrees, dragons breath rolls across the Lair

F3 WELCOME & DISCLAIMER: Dunit

WARM-O-RAMA:

SSH IC x25

Daisy pickers IC x10

Hillbillies IC x15

THA-THANG:

Dirty McDeuce Mile – PAX run one mile around lake and across AO.  Stop every 1/10th of a mile to do:  12 squats, 12 merkins, 12 BBSUs.  Total reps in the mile = 120ct of each exercise = 360 total reps.

Mosey to turf field for some 4 corner fun.  Lunge walk first short, 25 ct LBCs, 75% sprint long, 15 ct Dips IC, bear crawl 2nd short, 25 OH claps IC, Indian run long + short, finish turf work with 25 IC forward arm circles, 25 IC backward arm circles, 25 IC seal claps.  Mosey to fence for 15ct IC dips.  

Back to shovel flag for Mary.

MARY:

LBCs x25 IC

American hammers IC x25

Low plank 30 seconds into 15 IC pickle pounders

High plank last minute

COUNT-OFF & NAME-O-RAMA

7 PAX (no FNGs) Minnie, C-Lo, SKIDS100, Hello Kitty, Pablo, Snappa, Halpert on Q

CIRCLE OF TRUST/BOM:

In the business and chaotic moments of life, remember, it’s all small stuff so enjoy them as you’re in them. 

MOLESKIN:

Snappa hitting his 2nd day in a row after first day out this week, keep it up brother!  Pablo can’t stop telling stories to save his life, HAHA!  

ANNOUNCEMENTS:

Crucible on 3/30, HC now, do it.