30’s and clear
F3 WELCOME & DISCLAIMER
SSH – 20 IC, Forward Arm Circles – 10 IC, Daisy Pickers – 10 IC, Stretch OYO
3 PAX had their rucks on and 1 PAX carried a #40 sandbag for approximately 100 yards. 1 PAX exchanged their ruck for the sandbag while the other PAX held plank and continued such until back to start.
PAX ran to pull-up bars for 5 strict pull-ups , dips, Irkins, and Dirkins
Station work: 3 rounds
Ropes, 2 – #60 sandbag carry, Merkins, Devil Presses with 2 – #20 DB’s, #40 sandbag throws over shoulder, Run around lot
Four corners: 1 round
50-Merkins, 50-SSH, 50-Flutters, 50-Squats
Bear crawl length of parking lot in line while 1 PAX moves the #60 to the front of the line
FC-20 IC, Box Cutters-20 IC, LBC-20 IC
COUNT-OFF & NAME-O-RAMA:
5 PAX, Rabbit, Snowman, Tremor, Billy Blanks, Nature Boy
CIRCLE OF TRUST/BOM:
Be candid and ask for feedback. An assessment of your performance can give you an opportunity to improve.
Asked the PAX to give an assessment of the workout and my performance as Q. Candid responses gave me the information needed to improve. Thank you all for that! God Bless.