September 30, 2020

5 Star Dessert

THE SCENE:
High 50’s and chilly

F3 WELCOME & DISCLAIMER

Nailed it!

WARM-O-RAMA:
SSH 10

Daisy Picker 10

Imperial Walker 10

Hillbilly 10

Burpee 5 OYO

THA-THANG:
Round 1

30 – Big Boy

30 Squat

15 Jackees

15 Iron Mikes

Wait until all-in and do Apple Turnovers (crab walk to point A ~5 yd, bear crawl back, crab walk to point B ~15 yd, bear crawl back, crab walk to point C ~30 yd, bear crawl back)

Round 2

15 Burpees

30 Alligator Merkins

30 Cheerleaders

30 Jump Squats

Wait until all-in and do Apple Turnovers (crab walk to point A ~5 yd, bear crawl back, crab walk to point B ~15 yd, bear crawl back, crab walk to point C ~30 yd, bear crawl back)

Round 3

15 Flutter Kicks IC

15 Hello Dolly IC

30 LBC OYO

15 Freddy Mercury IC

Wait until all-in and do Apple Turnovers (crab walk to point A ~5 yd, bear crawl back, crab walk to point B ~15 yd)

Round 4

50 yd Sprint

50 yd broad jump

25 yd lunge, 25 yd bear crawl

25 yd lunge, 25 yd crab walk

MARY:
30 sec. plank

15 American Hammer IC

1 min plank till time

COUNT-OFF & NAME-O-RAMA:
Mohawk, Eagle, Beef Log, Fugitive, Mom’s Kitchen, Red Dawn, FNG (Cradle Robber), FNG’s 2.0 (no name yet)

CIRCLE OF TRUST/BOM:
Mohawk shared his thoughts on excuses.  He’s realized lately that he’s had plenty of excuses on the football field, at school and at home.  He is aware of this and his goal is to take ownership in life and cut out the excuses.  Taking ownership of our actions and our life will make us better as men, more respected and more trustworthy.

 

QIC:
Mohawk
Workout Date:
09-29-2020