December 12, 2019

Armory 12/12/2019

THE SCENE:
30’s and clear

F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:
SSH – 20 IC, Forward Arm Circles – 10 IC, Daisy Pickers – 10 IC, Stretch OYO

THA-THANG:

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

MARY:

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.

MOLESKIN:
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.

ANNOUNCEMENTS:
Check Slack

QIC:
Nature Boy
Workout Date:
12-12-2019