July 5, 2019

Beautiful BOMBS 6/18/19

Lair, Uncategorized, Weekday

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Shoulder Press IC x 25

Arm Circles IC x 15

Merkin Mile – 25 merkins every 1/4 mile for 1 mile

THA-THANG:

  • BOMBS (partner up)
  • 50 Burpees, Bearcrawl 50 yds and back
  • 100 Overhead Claps, Skip Jump 50 yds and back
  • 150 Merkins, Side Shuffle 50 yds and back
  • 200 Big Boy Situps, sprint 50 yds and back
  • 250 Squats, Bearcrawl 50 yds and back
  • Sprints

MARY:
LBC’s IC x 25

Flutter Kicks IC x 25

COUNT-OFF & NAME-O-RAMA
8 PAX: Stephen King, Skids 100, C-Lo, Twitty, Utah, Hello Kitty, Iced, Pops (QIC)
CIRCLE OF TRUST/BOM:
Lean on your F3 brothers. We are all here to help when needed.

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