Annex 08NOV2019

THE SCENE: Freezing cold 28 degrees with a blustery 10mph  N NE wind
F3 WELCOME & DISCLAIMER:

I am not a professional. Welcome to the best Q I’ve ever done in the world.

WARM-O-RAMA: 25 SSH, 20 Daisy Pickers, 15 Windmills, 25 overhead claps, 10 tempo merkins, 20 Flutter kicks.

THA-THANG:
Grab a partner and one CMU per group

• 100 total burpees per group. While one PAX burpees, the other is conducting SSH operations. Switch everytime partner hits 25 SSH until 100 burpees are preformed.
• Partner one starts walking while holding CMU overhead. Partner two executes 05 merkins in perfect form, then sprints to catch partner. CMU is transferred to partner two. Repeat.
• 1.5 mile Indian run. Stop along way to conduct 50 curb dips on your own, and 25 SSH in cadence. Return to STARTEX.
• As a group conduct 20 CMU curls in four count cadence. Then 20 shoulder press in cadence, then 20 squats in cadence, then 20 flutter kicks with CMU in cadence, then 20 CMU chest press in cadence.

MARY:

Complete 5 mins of Mary (all ab exercises)
COUNT-OFF & NAME-O-RAMA
PAX (9 total). Barney, Choker, DHL, Big Green, Pronto Pup, Farmer, Tremor, Grimace, Speedy
CIRCLE OF TRUST/BOM:

Dont wear a mask. Be yourself. As cliche as that sounds, more people struggle with that than you think, myself (Farmer) included.
MOLESKIN:
0450 weighted tire runs suck, commissary is still the best BBQ in Memphis, people need to start bringing baby wipes and toilet paper to workouts.
ANNOUNCEMENTS:
F3 Christmas party, and Hang out with Farmer(call time reserve).