Back in the saddle
THE SCENE: Breezy & 44°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 count of anticipation for impending doom
THA-THANG:
Mosey over to Union access bridge through snowmelt & slop (mosey punctuated by some merkins and some squats)
Quick mosey up the ramp, slap the stop sign, mosey back down (more merkins & squats)
Mosey over to Sand Pit (pit stop for a hillside merkin rotation)
SAND WORK
- Warm-up lap around Sand Pit facing West (forward jog, shuffle left, backward jog, shuffle right) – 2 laps
- Standing broad jump burpees across the pit (modified inch worm)
- Mountain climbers IC (2 sets)
Mosey to the parking lot (watch out for pot holes)
SQUAT WORK
- 50 Toilet Squats – Concrete Masonry Unit (CMU) as toilet – CMU standing tall
- 10 uneven Merkins (5 ea. side) – CMU laying low
- 10 Toilet Squats – CMU tall
- 10 uneven Merkins (5 ea.) – CMU low, slide CMU side to side (oooh)
- 5 Cusak squats
- 10 Toilet Squats – CMU low
- 5 Front Squats – CMU in a front rack, 5 overhead presses with CMU
- 10 Pistol Squats atop CMU (5 ea.) – modified to a Half Ballerina Squat
MARY:
- Leg Raises – 35
- Hello Dolly’s a la Bookwork – 15? IC
- Chastity Belts a la Gus – 20? IC
COUNT-OFF & NAME-O-RAMA
6 PAX: Gus, Bookworm, Moana, Slots, Mr. Clean (FNG), Hitch (Q)
CIRCLE OF TRUST/BOM:
Righteousness – the quality of being morally right or justifiable. F3 serves to invigorate male community leadership, that leadership is worthless without righteousness. We must pray for the power to be righteous in all we do.
MOLESKIN:
Prayers for Bookworms neighbors, for several PAX Mama’s, for several PAX injuries, for the health of FNG’s M & future-2.0
Praise for Hitch’s newest 2.0
ANNOUNCEMENTS:
There are now 6 CMU’s stashed behind the pad-mounted transformer on the East side of the parking lot between the softball fields, the baseball field, and the sand volleyball court.
