July 23, 2019

Berm 7/17/2019

Bermuda Triangle, Uncategorized

THE SCENE: Holy smokes it was hot and humid
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:

  • 25x SSH
  • 15x Slow Daisy Pcikers
  • 25x Imperial Walkers
  • 10x Forward Arm Circles
  • 10x Backward Arm Circles

THA-THANG:

Intervals using the seconds app

2 Rounds of the following

  • SSH for 40 seconds
  • 15 Second Rest
  • CMU Curls for 1 min
  • 15 Second Rest
  • Right Arm CMU Merkins for 30 Sec
  • Left Arm CMU Merkins for 30 Sec
  • 15 Second Rest
  • CMU Overhead Press
  • 15 Second Rest
  • Bent Over Rows for 1 Min

Merkin Mile half way around on the track

Reverse Quarter Pounder with coupons, Back peddal to start

  • 100 SSH with bricks in each hand at 100 Yard
  • 75 Mountain Climbers at 75 yard line
  • 50 Squats with bricks at 50 yard line
  • Irkins using bricks at 25 yard line

Finish it off with a bear crawl 50 yards and sprint back

MARY:

No time for that…………………

COUNT-OFF & NAME-O-RAMA

7 PAX – No FNGs

CIRCLE OF TRUST/BOM:

Use F3 not just to get in great shape , but to make meaningful friendships. These  friendships allow us to have accountability to grow as leaders and men. Take the time to reach out to new friends, get to know someone better, find an accountability partner

MOLESKIN:

ANNOUNCEMENTS:
Convergence 8/17 at the Mothership

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