December 3, 2019

BFGoodrich

THE SCENE:
35 degrees feels like -30 in Collierville. The turf had a nice coat of frost this morning.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH: 25 IC
  • Tempo Squat: 20 IC
  • Temp Merkin: 20 IC
  • Arm circles Forward/Revers: 10 IC
  • Indian run around the lake

THA-THANG:

  • CMU/Tire relay
    • 2 groups (4 PAX per group)
    • Groups line up on opposite ends of the field
      • CMU exercise was completed as tire was transported to far end.
        • Over head squat
        • Over head press
        • Front squat
        • Thruster
        • Curl
        • Merkin Pull through
        • Merkin CMU incline
      • After all Pax completed 1 tire pull each group would advance 10 yards and repeat.

MARY:

  • Scissor kicks: 20 IC

COUNT-OFF & NAME-O-RAMA:

  • 8 PAX
  • 0 FNG

CIRCLE OF TRUST/BOM:

  • Accountability, Hold oter to a high level of accountability and they will fall in line. Also, look inward and hold yourself to the same level and everyone around gets better.

MOLESKIN:

  • Bombay is back in action, see you in the gloom!!!

ANNOUNCEMENTS:
St. Jude weekend is coming up.

QIC:
bombay
Workout Date:
12-03-2019